How Much Exercise Do You Need Based on Your Age? Experts at Hospital Clínic Explain
“La actividad física es la píldora más eficiente y eficaz que, además, es barata y efectiva“, afirma David Domínguez, especialista en Medicina del deporte del Hospital Clínic. En los últimos años, el estudio sobre las ventajas del deporte en la salud ha aumentado la concienciación sobre la necesidad de incorporarlo en la vida diaria. Sin embargo, todavía muchas personas no saben bien cómo aplicarlo.
la Organización Mundial de la Salud (OMS) ha actualizado sus recomendaciones y la sugerencia general es que 150 minutos de actividad física a la semana es el mínimo para no tener una vida sedentaria. Incluso, un estudio reciente publicado en The Lancet ha comprobado que las personas que realizan cinco minutos más de actividad física por día alargan un 10% su vida.
Por qué es necesario el ejercicio físico
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Esto sucede porque la actividad física de manera regular se ha comprobado que previene enfermedades como la diabetes y la hipertensión arterial o sobrepeso. También reduce las posibilidades de un accidente cerebrovascular o desarrollar tumores. Los expertos del Hospital Clínic, una de las instituciones referentes en España, han desarrollado una guía según los diferentes momentos de la
The Physiological Changes of Aging
The human body undergoes meaningful physiological changes with age, beginning noticeably around age 65, impacting everything from muscle mass to cognitive function.
Muscle Loss and strength Decline
as people age, they experience a gradual loss of muscle mass, a process known as sarcopenia. This decline begins around age 30, but accelerates after 65. Reduced muscle mass leads to decreased strength, impacting mobility and increasing the risk of falls.
According to a 2023 study published in the Journal of the American Geriatrics Society, adults over 65 lose approximately 3% of their muscle mass per year if they don’t engage in resistance training. This loss can be mitigated through regular exercise, notably strength training, and adequate protein intake.
Cardiovascular System Changes
The cardiovascular system also experiences age-related changes, including decreased elasticity of blood vessels and a reduced capacity of the heart. These changes can lead to higher blood pressure and an increased risk of heart disease.
The American Heart Association reports that the risk of heart disease increases substantially after age 65. By 2025, heart disease accounted for approximately 20.3% of all deaths in the United States, according to data from the Centers for Disease Control and Prevention (CDC).
Cognitive Function and Brain Changes
Cognitive function can decline with age, affecting memory, processing speed, and executive functions. These changes are frequently enough associated with structural and functional alterations in the brain,including a decrease in brain volume and reduced blood flow.
A longitudinal study conducted by the National Institute on aging, following participants for over 20 years, found that individuals who maintained high levels of cognitive activity throughout their lives experienced slower rates of cognitive decline. The study, published in 2024, emphasized the importance of lifelong learning and mental stimulation.
Bone Density and Osteoporosis
Bone density naturally decreases with age, increasing the risk of osteoporosis, a condition characterized by weak and brittle bones. This is particularly prevalent in postmenopausal women due to the decline in estrogen levels.
The National Osteoporosis Foundation estimates that approximately 10 million Americans aged 65 and older have osteoporosis, and an additional 44 million have low bone density, placing them at risk for fractures. In 2025, over 1.3 million fractures were attributed to osteoporosis, costing the U.S. healthcare system an estimated $52 billion.
Sensory Changes
Age-related sensory changes are common, affecting vision, hearing, taste, and smell. These changes can impact quality of life and increase the risk of accidents.
The National Institute on Deafness and Other Communication Disorders (NIDCD) reports that approximately one-third of adults aged 65 and older experience a significant hearing loss. Age-related macular degeneration, a leading cause of vision loss, affects over 1.8 million Americans aged 50 and older, according to the American Academy of Ophthalmology.