Question 1

How much exercise should older adults do?

Accepted Answer

At least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, built up gradually. The UK adds strength, balance and flexibility activities on at least 2 days a week, and WHO recommends multicomponent balance and strength activity on at least 3 days a week to prevent falls.

Question 2

Is walking enough to prevent falls?

Accepted Answer

No. Walking has other benefits, but general activity such as walking is unlikely on its own to prevent falls. Programmes that reduce falls progressively challenge balance and build strength and power.

Question 3

Is it safe for a frail older person to start exercising?

Accepted Answer

The benefits of activity in older adults outweigh the risks, so start low and build up gradually. New exercises are best supervised initially by a trained professional in frailty, moderate to severe dementia, or after vertebral fractures or repeated falls.

Question 4

How many steps a day should an older adult aim for?

Accepted Answer

For healthy older adults who like to track steps, around 7,000 to 10,000 steps a day is roughly equivalent to the activity target, with better quality of life from about 4,500 to 5,500 steps. It is a rough guide, and applies less to frailer people.

Exercise in Older Adults and Frailty

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