How Many Calories Do You Burn?

Staying active helps your heart, muscles, balance, mood, and independence. Even 30 minutes of movement can make a meaningful difference. Many people ask:

“Is my exercise really doing anything?”

Below are estimated calories burned in 30 minutes of steady activity.
(Actual numbers vary based on pace, fitness level, medications, and health conditions.)

Estimated Calories Burned in 30 Minutes

*Jump rope may not be appropriate for many adults 65+ due to joint impact and fall risk.

What If You Can’t Do 30 Minutes at Once?

That’s okay.

You can break it up:

• 10 minutes, 3 times a day
• 15 minutes in the morning + 15 minutes in the afternoon

It all counts toward your weekly goal.

What These Numbers Mean

These are estimates. Calorie burn can be influenced by:

• Age
• Muscle mass
• Speed or intensity
• Medical conditions
• Medications (such as beta blockers)
• Use of assistive devices

As we age, metabolism changes slightly — and that’s normal. The goal is to stay moving safely.

Healthy Movement Goals for Most Adults 65+

• Aim for 150 minutes per week of moderate activity, if approved by your healthcare provider
  • (About 30 minutes, 5 days per week)
• Include strength training 2 days per week
• Add balance exercises if you are at risk for falls
• Stretch regularly

You can break exercise into small sessions throughout the day.

Safety Reminders

Always consult with your healthcare provider before starting any new exercises.

Stop exercising and contact your healthcare provider if you experience:

• Chest pain or pressure
• Severe shortness of breath
• Dizziness or fainting
• Irregular heartbeat
• New or severe joint pain
• Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.  

Medical Disclaimer

This educational resource is intended for general informational purposes only and does not replace individualized medical advice. Calorie burn estimates are approximate and may vary depending on age, fitness level, health conditions, medications, and exercise intensity. Always consult your physician or qualified healthcare provider before starting or modifying an exercise program, especially if you have heart disease, lung disease, diabetes, arthritis, osteoporosis, balance concerns, or other chronic medical conditions. Stop activity and seek medical care if you experience concerning symptoms. Call 911 if you are experiencing a medical emergency.

Sources:

• https://www.heart.org/-/media/AHA/H4GM/PDF-Files/Is-your-workout-working.pdf?sc_lang=en
• https://www.heart.org/en/healthy-living/fitness/fitness-basics/is-your-workout-working-infographic