Strength and balance after 65: the two lines people skip

The short version

Adults 65 and older need three kinds of activity each week: aerobic, muscle-strengthening and balance.
Muscle-strengthening: at least 2 days a week, covering all major muscle groups.
Balance examples from the CDC: walking heel-to-toe, standing up from a sitting position, standing on one foot.

Three kinds of activity, every week

For adults 65 and older, the CDC recommends a mix each week: aerobic activity, muscle-strengthening activity, and activities that improve balance. The aerobic part is the familiar 150 minutes. This page covers the other two.

Line two: muscle-strengthening, 2 days a week

The CDC recommends muscle-strengthening activities on 2 or more days a week. The activities should work all the major muscle groups. The CDC names them: legs, hips, back, abdomen, chest, shoulders and arms.

How hard should it be? The CDC guidance is to continue to the point where another repetition would be hard to do without help.

The same 2-day recommendation applies to adults under 65.

Line three: balance

Balance activities are the line the CDC adds for adults 65 and older. Its examples are simple and need no equipment:

Walking heel-to-toe
Standing up from a sitting position
Standing on one foot

The CDC also points out a link between the two lines. Strengthening the back, abdomen and leg muscles improves balance as well.

Putting it on the weekly statement

The weekly lines for adults 65 and older
Line	What counts	Weekly amount
Aerobic	Brisk walking or similar	150 minutes
Muscle-strengthening	All major muscle groups	2 or more days
Balance	Heel-to-toe walking, sit-to-stand, one-foot stand	Each week

You can track all three on the Weekly Health Statement.

Questions

How many days of strength activity does the CDC recommend?

At least 2 days a week of muscle-strengthening activity that works all major muscle groups. This applies to adults of any age.

What are examples of balance activities?

The CDC lists walking heel-to-toe, standing up from a sitting position, and standing on one foot.

Before you change your routine: this page is general information, not medical advice. If you have a health condition, an injury, or have not been active for a while, ask your doctor what amount and type of activity is right for you.

Sources

Checked November 13, 2026.