Aerobic exercise is any steady movement that makes you breathe harder and raises your heart rate for a sustained period, such as brisk walking, cycling, swimming, water aerobics or dancing. The World Health Organization’s 2020 guidelines suggest older adults build up to 150 to 300 minutes of moderate activity a week, or 75 to 150 minutes of vigorous activity, or a mix of the two. Moderate means you can talk but not sing, and every bit of activity counts towards the total.
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This guide explains what counts as aerobic exercise, how hard it should feel, what the WHO, Australian, US and UK guidelines say in one table, which low-impact options suit different joints and budgets, and how to build up safely with an example eight-week plan. It is general information; if you have a health condition, check with your GP before you start.
At a glance
- Moderate intensity passes the talk test: you can hold a conversation but could not sing.
- Guidelines from the WHO, Australia, the US and the UK point in the same direction: around 150 minutes or more of moderate activity a week, spread across most days.
- Short bouts count. The WHO says any amount of physical activity is better than none.
- Aerobic work is one part of the picture. Guidelines also ask older adults to do strength activities on at least two days and balance activities regularly.
- Check with your GP first if you have heart, lung or joint conditions, or notice new symptoms.
What counts as aerobic exercise?
Aerobic exercise uses large muscle groups in a rhythmic way for long enough that your breathing and heart rate rise and stay up. Brisk walking is the most common example, but cycling (indoors or out), swimming, water aerobics, dancing, hiking, social tennis or pickleball, and even vigorous gardening or mowing can all count, depending on how hard you work.
It helps to separate three types of activity, because guidelines for older adults ask for all three:
- Aerobic activity raises breathing and heart rate for a sustained time.
- Muscle-strengthening activity works muscles against resistance, such as body-weight exercises, bands or weights. See adding strength training.
- Balance and mobility activity challenges your steadiness and coordination, such as standing on one leg or tai chi. See daily balance habits.
Some activities mix all three. The US public health agency, the CDC, gives yoga, tai chi and gardening as examples of multicomponent activities, and the WHO names dancing.
How hard should it feel?
Intensity is personal. The same walk can be moderate for one person and vigorous for another, so it is better to judge by how your body responds than by speed or distance.
Moderate intensity
The CDC describes moderate intensity as about 5 or 6 on a 0 to 10 effort scale, where 0 is sitting still and 10 is your hardest possible effort. Your breathing and heart rate rise, and you can talk but not sing. This is the talk test, and it works for almost everyone.
Vigorous intensity
Vigorous intensity is about 7 or 8 on the same scale. The CDC describes it as being unable to say more than a few words without pausing for breath. The WHO counts one minute of vigorous activity as roughly equal to two minutes of moderate activity.
What about heart-rate formulas?
Age-based formulas for target heart rate are rough estimates and can be misleading for older adults. Some heart and blood pressure medicines, such as beta-blockers, keep the heart rate lower during exercise, so a formula-based target may be unreachable or inappropriate. If you take heart medicines, ask your doctor how to judge intensity, and rely on the talk test and the effort scale in the meantime.
How much aerobic exercise do older adults need?
The guidelines are worded differently but largely agree. This table summarises the recommendations for older adults.
| Guideline | Age group | Aerobic amount | Strength and balance advice | Year |
|---|---|---|---|---|
| World Health Organization guidelines on physical activity and sedentary behaviour | 65 and over | 150 to 300 minutes moderate, or 75 to 150 minutes vigorous, or an equivalent mix, each week | Muscle strengthening on 2 or more days; varied multicomponent activity emphasising balance and strength on 3 or more days | 2020 |
| Australia’s 24-hour movement guidelines for older adults | 65 and over | Moderate- to vigorous-intensity activity for 30 minutes or more on most days | Muscle strengthening on at least 2 days; activities for mobility, balance and coordination on at least 3 days; several hours of light activity daily | Current Department of Health guidance |
| Physical Activity Guidelines for Americans, 2nd edition (as summarised by the CDC) | Older adults | 150 minutes moderate, or 75 minutes vigorous, or an equivalent mix, each week | Muscle strengthening on at least 2 days; balance activities as part of the week | 2018 |
| UK Chief Medical Officers’ physical activity guidelines | Adults and older adults | At least 150 minutes moderate, or 75 minutes vigorous, or a mix, each week | Muscle strengthening on at least 2 days; balance activities on 2 days for older adults | 2019 |
Two points stand out. First, the WHO dropped its old rule that activity only counted in blocks of at least 10 minutes, so short walks, stairs and carrying shopping all add to the weekly total. Second, every guideline also asks you to limit long periods of sitting. The guide to moving more through the day covers simple ways to do that, and heart health as you age explains how activity fits with other heart-related habits.
Low-impact aerobic options compared
The best activity is one you enjoy, can get to easily and will keep doing. This table compares common options for older adults.
| Activity | Impact on joints | Cost and equipment | Good for | Watch out for | Related guide |
|---|---|---|---|---|---|
| Brisk walking | Low to moderate | Low: supportive shoes | Easy to start anywhere, easy to build up | Uneven paths, heat, poor footwear | Moving more through the day (above) |
| Walking pad or treadmill | Low to moderate | Medium to high | Bad weather, home routine | Holding rails, speed too high, trip hazards | Walking pad or treadmill at home |
| Cycling (stationary or outdoor) | Low | Medium | Knee- and hip-friendly steady effort | Seat height, traffic, balance when mounting | Use the build-up plan below |
| Swimming and water aerobics | Very low | Low to medium: pool entry | Sore joints, heat-sensitive people | Pool access, getting in and out safely | Starting at your local pool |
| Dance classes | Low to moderate | Low to medium | Social, mixes aerobic and balance work | Fast turns, slippery floors | Finding a dance class |
| Pickleball or social tennis | Moderate | Low to medium | Social, stop-start effort | Sudden stops and turns, falls | Pickleball and tennis beginner guides |
| Step aerobics with a low step | Moderate | Low | Home or class workouts | Step height, balance, knee comfort | Use the build-up plan below |
How to build up: an example eight-week plan
This is an example to adapt with your GP or an accredited exercise physiologist, not a prescription. Move on to the next stage only when the current one feels comfortable, and repeat a stage if you need to.
- Weeks 1 and 2: walk at an easy pace for about 10 minutes on most days. Notice how you feel during and after.
- Weeks 3 and 4: build to 15 to 20 minutes on most days, and use the talk test to bring part of each walk up to a moderate pace.
- Weeks 5 and 6: build to 20 to 30 minutes, and try a second activity, such as a water aerobics class or a stationary bike, on one or two days.
- Weeks 7 and 8: aim to reach a weekly total that matches your country’s guideline, keeping at least one easier day.
- Every week: add muscle-strengthening activity on two days and practise balance regularly, as the guidelines suggest.
- Each session: start with a few minutes of easy movement to warm up, and finish by slowing down gradually.
Can you do cardio every day?
For most older adults, yes, as long as the effort is sensible. Australia’s guidelines frame the target as 30 minutes or more on most days, and the WHO encourages spreading activity across the week. The key is to vary intensity: an easy walk on some days and a harder session on others. Take an easier day or a rest if you are unusually sore, unwell or tired, and see a health professional about pain that does not settle.
How many days a week? Spreading 150 minutes across five or more days is easier on the body than squeezing it into two long sessions, and it builds a habit. The CDC gives 30 minutes on five days as one way to reach 150 minutes.
Is Pilates cardio?
Pilates is mainly a strength, control and flexibility practice. A typical beginner class does not keep breathing and heart rate up for long enough to count as moderate aerobic activity, although a faster-paced class may raise them for part of the session. It fits best alongside aerobic exercise, as part of your strength and balance work. See what a beginner Pilates class involves.
Safety checks before you start
Talk to your GP before increasing activity if you have a heart or lung condition, diabetes, high blood pressure, a recent operation, joint problems, or any symptoms you have not had checked. In Australia, exercise professionals use a pre-exercise screening questionnaire, and a GP or accredited exercise physiologist can help you decide how to start.
Stop exercising and seek medical help if you feel chest pain or pressure, unusual breathlessness, dizziness or faintness, a racing or irregular heartbeat, or sudden severe pain. Call emergency services if symptoms are severe or do not settle quickly.
In hot weather, exercise in the cooler part of the day, drink water, wear a hat and light clothing, and ease off sooner than usual. Older adults can be more sensitive to heat, and some medicines affect how the body handles it, so ask your pharmacist if you are unsure.
Common mistakes
- Going too hard too soon. Building up gradually over weeks lowers the risk of injury and makes the habit stick.
- Only counting gym sessions. Brisk walking to the shops, stairs and active housework all count.
- Skipping the warm-up and cool-down. A few easy minutes at each end makes sessions more comfortable.
- Ignoring warning signs. Chest pain, dizziness or unusual breathlessness mean stop and get checked.
- Relying on heart-rate formulas while on heart medicines. Use the talk test and ask your doctor.
- Doing only aerobic work. Strength and balance activities are part of every major guideline for older adults.
- Choosing an activity you dislike. Enjoyment and convenience matter more than which activity is “best”.
Sources this guide draws on: World Health Organization guidelines on physical activity and sedentary behaviour (2020) and its physical activity fact sheet; the Australian Government Department of Health’s 24-hour movement guidelines for older adults (65 years and over); the Physical Activity Guidelines for Americans, 2nd edition, as summarised by the US CDC, including its descriptions of moderate and vigorous intensity; and the UK Chief Medical Officers’ physical activity guidelines (2019).
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Frequently asked questions
How much cardio should I do a week?
The WHO suggests older adults aim for 150 to 300 minutes of moderate activity, or 75 to 150 minutes of vigorous activity, each week, or a mix. If you are starting from very little, any increase is worthwhile, and you can build towards the target over weeks or months.
How many days a week should I do cardio?
Australia’s guidelines suggest 30 minutes or more on most days, and the CDC gives 30 minutes on five days as one way to reach 150 minutes. Spreading activity across the week is generally easier than doing it all at once.
Is it bad to do cardio every day?
Daily activity is encouraged, but vary the intensity so some days are easy. Rest or ease off if you are sore, unwell or exhausted, and see a health professional about pain that does not go away.
Is Pilates cardio?
Mostly not. Pilates focuses on strength, control and flexibility, so it fits best alongside aerobic activity rather than replacing it, although a fast-paced class can raise breathing for part of the time.
What cardio burns the most calories?
The number of calories used depends mainly on how long and how hard you work and on your body size, not the activity’s name. A harder or longer session of any activity uses more energy, so choose something you can do safely and often.
What is the best aerobic exercise for seniors with sore knees?
Low-impact options such as swimming, water aerobics and cycling are often more comfortable for sore knees than walking on hard surfaces. A physiotherapist or exercise physiologist can suggest options suited to your joints.
Pick the activity you will actually do, start small, and build up week by week. Pair it with strength and balance work, and check with your GP if anything about your health makes you unsure.