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How Long. For walking, bike riding or other moderate exercise -- rigorous enough so that it's hard but not impossible to talk -- seniors should slowly build up to 30-minute workouts. And if 30 minutes all at once is impossible, two 15-minute sessions or three 10-minute workouts are fine.
1 If you don't exercise or exercise little, multiply the BMR by 1.2 for daily calories. 2  If you take part in light exercise or sports 1-to-3 days each week, multiply the BMR by 1.375 for daily calories needed. 3  People who exercise moderately and/or play sports 3-to-5 days a week should multiply their BMR by 1.55.