Older adults should engage in at least 2.5 to 5 hours of moderate-intensity aerobic activity per week, ideally spread over several days. Moderate intensity aerobic activities include brisk walking, cycling, swimming, dancing and nature walks. As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent or delay many of the health problems that come with age.
It also helps your muscles get stronger, allowing you to continue your daily activities without becoming addicted to others.. There’s a reason swimming is called the perfect exercise in the world. Whether you’re doing a breaststroke, taking a water aerobics class, or playing Marco Polo with grandchildren, getting into the pool is a great way to improve your cardiovascular fitness while strengthening your muscles, says Victoria Shin, M, D. With a holistic fitness approach, yoga helps build muscle strength, aerobic fitness, balance, core stability, mobility and flexibility, all of which are important for older adults, says David Kruse, M, D.
And while yoga has little impact and is easy on your body’s joints, it’s still resilient, meaning you need to support your body weight in any posture. This is important to not only strengthen your muscles, but also your bones.. If you’re new to yoga, look for an introductory class that gives you the basics. SilverSneakers yoga is made for older adults.
Restorative, Hatha and Iyengar classes are also great options. Talk to your instructor about physical limitations before you start. Most gyms offer pilates classes for first-time visitors. This is especially important for exercisers who are interested in classes that rely on the “reformer,” a training device that uses springs, bars and straps as resistance.. Even if you can’t find time for a structured workout, you probably have time to put one foot in front of the other to get where you need to go, says Dr..
Shin, who recommends that most people take 10,000 steps a day, even on days when they don’t “work out”. Research published in PLOS One found that people who increased their activity levels to 10,000 steps a day were 46 percent less likely to die in the following 10 years than people who stayed sedentary. Easy ways to increase your step count include parking farther from the supermarket door, playing with your grandchildren, driving the long way wherever you need to go, and even walking your dog. Check out these tips and the video below for great ways to mix up your walking workout..
If you have bike trails near your house, you should plan regular bike rides with family or friends. Indoor cycling classes are another great option for those who don’t have access to trails or when weather conditions aren’t ideal. Plus, with a stationary bike, you don’t have to worry about falling or wearing a helmet. Your gym no doubt has a range of resistance bands ready to go, but these inexpensive and beginner-friendly exercise equipment is also perfect for working out at home, Dr..
Seniors aged 65 and over should do at least 2.5 hours of moderate aerobic exercise (e.g.. B. fast walking). When it comes to tackling age-related belly fat, a marker of overall health, Harvard research shows that strength training is more time efficient compared to cardiovascular exercise.. Consult your doctor if you are over 50 years old and are not used to exercising before you start exercising. Exercise and physical activity are great for your mental and physical health and help keep you independent as you age..
Exercise and physical activity are not only good for your mental and physical health, but can also help you stay independent as you get older. For example, when it comes to strengthening your back (important for good, strong posture), rows and other pulling movements are critical, but difficult if you don’t have exercise equipment on hand.. Because accidental falls are a significant source of injury for many older adults, it’s important to include balance exercises in your exercise regimen.. Check out this pressure-friendly age chart for a quick overview of the recommended amount of weekly activity for adults.
Chair exercises are ideal for anyone, including seniors and anyone looking for ways to stay active as they age. Whichever option you choose, the trainer will help you master the right form and build a solid foundation of practice knowledge that you can carry with you for years to come. Like yoga, Pilates is known for being a low-impact strength program, but its focus on core strength and stability makes it particularly good for older adults, Dr.. You may be in shape for running, but if you don’t stretch, you won’t get the most out of your workout.
- How Older Adults Can Get Started with Exercise | National Institute on Aging
- Exercise for Older Adults: MedlinePlus