Quick answer: WHO recommends 150–300 minutes of moderate activity a week (or 75–150 minutes of vigorous activity), strength work for all major muscle groups on at least 2 days, and from age 65 balance and strength on 3 or more days. If you are not there yet, start smaller: WHO says some activity is better than none.
Check with your doctor first if you have not exercised for some time, or if you have heart disease, high blood pressure, chest pain, dizziness, a recent fall, surgery or a joint problem. Stop and get help if you feel chest pain, faintness or unusual shortness of breath.
Not medically reviewed. The Healthy Agers team built this from NHS, NIA and WHO material. It is general information, not a personal exercise prescription.
Your weekly plan
What goes into the plan
Cardio: moderate effort
Moderate activity makes you breathe faster and feel warmer. You can still talk, but not sing (NHS). Brisk walking, cycling, water aerobics and dancing all count. Vigorous activity, where you can only say a few words without pausing, counts double in WHO’s ranges: 75–150 minutes instead of 150–300.
Strength: 2 days, not in a row
WHO asks for muscle-strengthening activity for all major muscle groups on 2 or more days a week. NIA adds: avoid working the same muscle group two days in a row, and one set of 8–12 repetitions is effective. For a full progression, follow the 12-week strength program for seniors.
- No equipment: sit-to-stand, wall push-up, calf raises, sideways leg lift, leg extension (NHS).
- Resistance band: swap the leg extension for a seated row with the band (NIA).
- Light dumbbells: add biceps curls and an overhead arm raise (NIA).
Balance: 3 days from age 65
WHO recommends that people aged 65 and older do varied activity that emphasises balance and strength on 3 or more days a week, to improve everyday function and prevent falls. The plan adds short balance practice on your two strength days and one more day. Under 65 it is optional. See 10 balance exercises for seniors and the free PDF.
How the plan builds
The minutes rise in two-week steps. With “Mostly sitting” you start near 60 minutes a week and reach 150 by week 7. With “Some activity” you start at 100. With “Already active” you start at 150 and move towards 240, inside WHO’s 150–300 range. These steps are our own choice, not WHO numbers; WHO only says to start small and increase gradually.
From the Healthy Agers team: many free plans for over-50s are a fixed list that does not ask where you are starting from. We wanted something you can set to your own week in a minute and stick on the fridge. The rules come from WHO, the NHS and NIA; the way we turn them into days and minutes is ours. Not medically reviewed.
Prefer a gentler start? See the beginner movement week, chair exercises or low-impact cardio for seniors. Check your leg strength first with the 30-second chair stand test.
FAQ
How much exercise should I do each week after 50?
WHO’s 2020 guidelines say adults, including older adults, should do 150–300 minutes of moderate-intensity aerobic activity a week, or 75–150 minutes of vigorous activity, or a mix, plus muscle-strengthening activity for all major muscle groups on 2 or more days a week.
What extra does WHO recommend from age 65?
Varied activity that emphasises balance and strength training at moderate or greater intensity on 3 or more days a week, to improve functional capacity and prevent falls.
I am starting from zero. Is a smaller plan still worth it?
Yes. WHO says doing some physical activity is better than doing none, and that people should start with small amounts and increase gradually. Choose “Mostly sitting” and the plan starts at about 60 minutes a week.
Do I need equipment or a gym?
No. With “No equipment” the strength days use sit-to-stand, wall push-ups, calf raises, sideways leg lifts and leg extensions from the NHS strength exercises. A band or light weights add a row or arm exercises.
Can I do strength and cardio on the same day?
Yes. The NHS says you can do muscle-strengthening activities on the same or different days as your aerobic activity. The plan puts strength on 2 days with at least one day between them.
Is this plan medically reviewed?
No. The Healthy Agers team built it from the WHO, NHS and NIA guidance listed below. It is general information. Check with your doctor first if you have heart disease, high blood pressure, chest pain, dizziness or have not exercised for a while.
Sources
- Bull FC et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 2020;54:1451–1462.
- NHS, Physical activity guidelines for older adults (last reviewed 15 Aug 2024).
- NHS, Strength exercises (last reviewed 28 Feb 2024).
- NIA, Three Types of Exercise Can Improve Your Health and Physical Ability (reviewed 14 Jan 2025).
- NIA, Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging (exercise instructions: chair stand, wall push-up, seated row with resistance band, toe stand, side leg raise, arm curl, overhead arm raise).
- NHS, Balance exercises (last reviewed 7 Nov 2023).