What are physical activity guidelines for older adults regarding aerobic activity, resistance training, and balance?

• A. At least 150 minutes per week of moderate intensity aerobic activity, 2+ days of resistance training, plus balance or flexibility exercises to reduce falls.
• B. 300 minutes of vigorous activity every day with no resistance training.
• C. Only flexibility exercises.
• D. No aerobic activity necessary.

Answer: (A)

Focusing on three components keeps older adults healthy and independent: aerobic activity for heart and metabolic health, resistance training to maintain muscle and bone strength, and balance work to prevent falls. The recommended plan is at least 150 minutes of moderate-intensity aerobic activity each week, which can be spread out across most days. In addition, engaging in resistance training on two or more days per week helps preserve muscle mass and functional capacity. Including balance or fall-prevention exercises is especially important for reducing the risk of injuries from falls.

This combination matches widely adopted guidelines for older adults and addresses different aspects of health. The other options miss essential parts—doing extreme amounts of vigorous activity every day ignores safety and strength needs, focusing only on flexibility neglects cardio and strength, and doing no aerobic activity overlooks cardiovascular benefits.