A 2021 paper published in the Journal of Nutrition, Health and Ageing states:

 ‘In the absence of adequate physical activity & exercise, the ageing process is associated with the premature and excessive appearance of many health conditions and chronic diseases.’

 

The World Health Organisation recently updated their guidelines on physical activity. They recommend:

 

• At least 150 – 300 mins of moderate intensity, or at least 75 – 150 mins of vigorous intensity (or a combination) aerobic activity each week 

• Strength exercises of moderate or greater intensity on at least 2 days per week 

• Limit the amount of sedentary time (sedentary behaviour is linked to poor health outcomes, even when physical activity is being achieved).

 

For adults aged 65yrs and over, recommendations are as above, plus:

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• exercise that emphasises functional balance and strength training on at least 3 days a week.

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It does state that activity levels below these recommendations can accrue health benefits if starting from a low base.  They also recognise that there is a dose-response relationship, where more is better, up to a point.  We don't yet have clear data on the cut off limits where more is no longer better.  Additionally, and importantly, vigorous and moderate intensities are relative to each individual.