What is the impact of physical activity on age-related risk, and what is a safe guideline for most older adults?

• A. Worsens fatigue and increases injury risk; avoid activity.
• B. Improves strength, balance, and reduces fall risk; at least 150 minutes/week of moderate-intensity activity plus strength and balance training as tolerated.
• C. Has no significant effect on fall risk; any level is fine.
• D. Only improves cardiovascular fitness; no effect on balance.

Answer: (B)

Regular physical activity in older adults reduces age-related risk by improving muscle strength, balance, and coordination, which lowers the chances of falls and related injuries. A safe and effective guideline for most older adults is to aim for about 150 minutes per week of moderate-intensity aerobic activity (like brisk walking, cycling, or swimming) and to include strength training on two or more days per week, along with balance training as tolerated. Strength and balance work address common age-related declines in muscle mass and proprioception, helping maintain independence and reduce fall risk. Start at a comfortable level, progress gradually, and adapt to any medical conditions with guidance from a clinician. For context, activities that meet these recommendations—together with balance practice—offer broader benefits beyond heart health, including better gait, stability, and functional confidence. Activities that suggest avoiding movement or focus only on cardiovascular fitness miss these protective effects on balance and strength, which are key to reducing age-related risk.