Reduce time spent sitting or lying down and interrupt long periods of not moving with some activity. When you add moderate exercise to your daily routine, there are several factors to consider, including duration, frequency, and intensity. Here’s what you need to know about moderate aerobic exercise. While it is certainly possible to overdo it, particularly to recover from an injury or illness, most seniors should strive to achieve this minimum amount of exercise.
Exercise cannot prevent dementia, but there is growing evidence that it can postpone its onset and provide seniors with valuable time with their loved ones. Movement that stimulates the heart and circulates blood, which builds endurance or stamina, is at the heart of every training program. Older adults need the same amount of exercise as adults under 65 years of age, as well as additional mobility and balance exercises. In addition, stretching exercises to maintain flexibility and balance exercises help seniors stay active and injury-free.
For walking, cycling, or other moderate exercises—rigorous enough that it’s difficult, but not impossible, to speak—seniors should slowly build up to 30-minute workouts. For seniors, taking a few precautions is one of the most effective ways to increase exercise safety and ensure they don’t experience the negative effects of too much exercise.
- How much physical activity do older adults need? | Physical Activity | CDC