Question

Devise a plan of physical activities in accordance with World Health Organization guidelines for adults aged 65 and above.

Answer 1

Weekly plan:

1. Aerobic: 150-300 minutes of moderate-intensity activity (e.g, brisk walk) OR 75-150 minutes of vigorous or equivalent mix.
2. Strength: at least 2 days/week, involving all major muscle groups. +
3. Balance/functional training: 3 or more days/week (especially for those with poor mobility) to prevent falls.

Sample week: Mon/Wed/Fri/Sat, 30-45 min brisk walk; Tue/Thu, strength + mobility 20-30 min; daily, 10 min balance drills + stretching; break prolonged sitting time.