What the guidelines say
The 2018 U.S. Physical Activity Guidelines list the health benefits of activity for adults and older adults that their Advisory Committee rated as having strong or moderate evidence. For older adults, that list includes a lower risk of falls and a lower risk of fall-related injuries.
The guidelines also say the key guidelines for adults apply to older adults, and add advice just for older adults: as part of weekly activity, do multicomponent physical activity that includes balance training as well as aerobic and muscle-strengthening activities. WHO's guidelines advise the same kind of activity on three or more days a week for adults 65 and over.
What multicomponent means
| Part | What it is | A simple way to start |
|---|---|---|
| Aerobic | Activity that raises your heart rate and breathing | A comfortable walk |
| Muscle-strengthening | Making muscles work against resistance | Sit-to-stands from a sturdy chair |
| Balance | Practicing steadiness | Standing beside a counter with a hand on it |
What the evidence does not say
- It does not say that any activity will keep you from falling. It is a finding about groups of older adults.
- It does not say which activities work best, or how much you need. The guidelines point to multicomponent activity that includes balance training.
- It does not replace advice from a clinician who knows your health.
Falls are common, and there are more things you can do
CDC says one in four people 65 and older falls each year, and suggests four things: speak up with your healthcare provider, keep moving to improve leg strength and balance, get an annual eye exam, and make your home safer.
Where to start
The step below is the same one Fit after 50 members can be given. It takes about five minutes and keeps support within reach. If you have fallen, feel unsteady, or get dizzy, talk with a clinician or physical therapist first.
Practice five minutes of supported balance
About 5 minutes · Easy. Keep a hand on the counter the whole time.
Stand beside a stable counter or chair and practice comfortable weight shifts with support within reach.
- You will need
- A stable kitchen counter or sturdy chair to hold, and a clear floor.
- How hard
- Easy. Keep a hand on the counter the whole time.
- Done when
- You practiced shifting your weight for a few minutes, with support in reach.
- Stand beside the counter with one hand resting on it.
- Slowly shift your weight onto one foot, then back to the middle.
- Slowly shift your weight onto the other foot.
- Keep going at a calm pace for about five minutes, resting whenever you like.
Safety: Keep stable support within reach. Do not attempt this if standing balance is unsafe for you.
Evidence strength: strong. General information, not medical advice.
Learn more: Fitness after 50
Checks you can do at home
CDC's fall-risk checklist takes two minutes and stays in your browser. The chair stand and balance checks are self-guided versions of clinician tools, with safety steps. Each says where it stops.
What this does not tell you
It cannot tell you your own risk of falling, and it does not diagnose anything. We checked what the guidelines and CDC say. We did not review the trials behind them, and no clinician has reviewed this page.
Where to go next
About the evidence on this page
- Review status
- Claims source-checked
- Last updated
- Claims source-checked
- Clinician review
- None recorded. No physician or other licensed clinician has reviewed this page.
Each claim listed below was compared with the named sources. The checks were prepared with AI assistance and the ratings are proposed, pending confirmation by a person. Everything else on this page is general guidance, not a separately reviewed claim.
Claims we checked
- Strong evidenceThe U.S. Physical Activity Guidelines list a lower risk of falls and of fall-related injuries in older adults among the benefits of physical activity that their Advisory Committee rated as having strong or moderate evidence.Consistent support from authoritative guidelines for the narrow claim made here.This rating is proposed, pending confirmation by a person.Limits: It is a finding about groups of older adults. It does not say any activity will keep a particular person from falling. It does not say which activities work best; the guidelines point to multicomponent activity that includes balance training.
- Strong evidenceOlder-adult guidelines support multicomponent activity that includes balance training.Consistent support from authoritative guidelines for the narrow claim made here.Limits: Practice only with stable support within reach. Not appropriate if standing balance is unsafe for you.
- Strong evidenceFor adults 65 and over, WHO advises varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity on 3 or more days a week.Consistent support from authoritative guidelines for the narrow claim made here.This rating is proposed, pending confirmation by a person.Limits: This applies to adults 65 and over. Adults 50 to 64 follow the general adult guidance. Not appropriate to attempt if standing balance is unsafe for you; ask a clinician or physical therapist first.
- Moderate evidenceCDC's Stay Independent checklist adds points for 12 statements and says a total of 4 or more may mean a risk for falling and to discuss it with your doctor. CDC calls it a validated self-assessment tool.Supportive guidance exists, with more limits or less consistency than a strong rating.This rating is proposed, pending confirmation by a person.Limits: We checked what CDC's document says. We did not review the validation study. It is a screening checklist, not a diagnosis. Answers are not stored by Fit after 50.
- Strong evidenceAdults who cannot meet the recommended amounts because of chronic conditions are advised to be as physically active as their abilities and conditions allow.Consistent support from authoritative guidelines for the narrow claim made here.This rating is proposed, pending confirmation by a person.Limits: This is why Fit after 50 tells anyone with a condition or symptoms to ask a clinician what is right for them.
Sources
- Physical Activity Guidelines for Americans, 2nd edition, U.S. Department of Health and Human Services (2018)
- WHO guidelines on physical activity and sedentary behaviour, World Health Organization (2020)
- Stay Independent: Learn more about fall prevention, CDC, National Center for Injury Prevention and Control (2023)
Limitations
- This is general education, not individualized medical advice.
- Guidelines describe what is advised for adults in general. They are not a prescription for one person.
- Talk with a clinician if you have a health condition, symptoms, or restrictions.
Update history
- : First version published.