How to start exercising at 55
Start small and build over weeks. The National Institute on Aging says to increase activity gradually over weeks to months, starting with lower-intensity activities. The target to build toward is the CDC's: at least 150 minutes a week of moderate activity and 2 days of strength work. A first week can be 13 min a day.
What the sources say
Increase your physical activity gradually over a period of weeks to months. Start with lower-intensity activities that suit your current fitness level, then increase how often, how hard and how long.
National Institute on Aging (NIH), How Older Adults Can Get Started With Exercise
Older adults with no existing injury or chronic condition, who plan to build up gradually, generally do not need to talk with a doctor first. With a chronic condition, talk with your doctor about how it may affect your activity.
National Institute on Aging (NIH), How Older Adults Can Get Started With Exercise
Warming up before exercise and cooling down after it is recommended.
National Institute on Aging (NIH), How Older Adults Can Get Started With Exercise
The target for adults: at least 150 minutes of moderate-intensity activity a week, and muscle-strengthening activity on 2 or more days a week.
The numbers, worked out
| Week | Walk a day | Steps in that walk at 2.5 mph | Walking a week | All sessions a week |
|---|---|---|---|---|
| Week 1: Root | 3 min | 320 | 18 min | 78 min |
| Week 2: Flow | 5 to 8 min | 530 to 840 | 39 min | 99 min |
| Week 3: Breathe | 10 min | 1,060 | 60 min | 120 min |
| Week 4: Own it | 12 to 15 min | 1,270 to 1,580 | 96 min | 166 min |
From the plan's own days, rest days left out. A session is 7 minutes, then the optional walk and a 3-minute stretch. Steps use the steps a minute measured in adults aged 41 to 60. Of all this, a brisk walk is what the CDC names as moderate.
Steps a minute: studies of adults walking, ages 41 to 60 and 61 to 85.
Calories: the 2024 Compendium of Physical Activities, adults and 60 and over.
What to do with it
- Pick a time you can keep, and start with the first row of the table, not the last.
- Move up only when the week you are on feels easy.
- Add strength when the walking is a habit, or use a plan that has both from the start.
Start small with a 28-day walking plan
Short daily sessions at home, a step harder as you get stronger.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.