Older adults should engage in at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week, supplemented with muscle-strengthening activities on two or more days. This can include activities like walking, swimming, or biking, which promote cardiovascular health and functional fitness. Balance and flexibility exercises are also important for preventing falls. Regular physical activity can significantly enhance overall health, maintaining independence, improving mood, and reducing the risk of chronic diseases in older individuals.