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A woman and a man smiling as they walk together along a tree-lined sidewalk.Start here

How Much Exercise Do You Need?

What U.S. and WHO guidelines advise for aerobic activity, strength, and balance after 50, what counts, and how to start if you are not there yet.Evidence-linked guide

Do something now

Take a check in a few minutes

  • Weekly Activity Check2 minutesStart
  • 30-Second Chair Stand1 minuteStart
  • 4-Stage Balance Check3 minutesStart

Guides you can act on today

All guides and tools
A man doing a standing resistance-band row in a bright living room.Read. Check. Do.

Strength Training

What counts as strength training, how often guidelines advise it, and a comfortable way to begin at home with a sturdy chair.A woman practicing a balance stand in a home kitchen.

Balance Training

A man lacing his walking shoes on a bench by the front door.

Walking

What do you want to improve?

Get StrongerMove BetterImprove BalanceEat BetterHealthy WeightSleep & RecoverStay Mentally SharpBuild EnduranceLive Longer & HealthierMetabolic HealthPain & Everyday ComfortStay IndependentConnect & ThrivePreventive CareBuild Better HabitsStart or Restart
A woman preparing a colorful meal in a bright kitchen.Feature

Protein

What an international expert group recommends for older adults, who should get individual advice instead, and simple ways to include protein in a day.

Strength Training

Balance Training

Healthy aging is more than exercise

See the whole picture

For members

The free library is for everyone. Membership makes it yours.

The guides, tools and Healthy Aging Scorecard are free. New paid memberships are not available yet.

See what membership includes
  1. Knows me. Your goals, interests and what you will not do, remembered and honored.
  2. Helps me decide. One step a day, with the reason, and easy ways to swap it.
  3. Helps me plan and act. Your week, programs, and results you choose to save.
  4. Remembers, and helps me keep going. Pause, repeat and come back, with no streaks and no guilt.

How we work. Every suggestion comes with a short reason. When we rely on a health claim we name the source and say how strong the evidence is, and some ratings are marked as proposed until a person confirms them. No clinician has reviewed our content. Fit after 50 is general education, not medical advice. Read how we work.