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 seem to come with age. It also helps your muscles grow stronger and maintain balance.
Adults aged 65 and older need:
· At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
· At least 2 days a week of activities that strengthen muscles.
· Activities to improve balance such as standing on one foot about 3 days a week.
Done regularly, strength training builds bone and muscle and helps to preserve strength, independence, and energy. These exercises are safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—such as arthritis or heart disease—often benefit the most from an exercise program that includes lifting weights a few times each week.
Aerobic physical activity or “cardio” gets you breathing harder and your heart beating faster. As long as you’re doing aerobic physical activities at a moderate- or vigorous-intensity, they help with healthy aging. Even something as simple as walking is a great way to get the aerobic activity you need, as long as it’s at a moderately intense pace. Some great examples of aerobic physical activities would be:
· Walking or hiking
· Some forms of yoga
· Some yard work, such as raking and pushing a lawn mower
· Bicycle riding (stationary or outdoors)
· Water aerobics
Strength training can also reduce the signs and symptoms of many diseases and chronic conditions in the following ways:
- Arthritis—Reduces pain and stiffness, and increases strength and flexibility.
- Diabetes—Improves glycemic control.
- Osteoporosis—Builds bone density and reduces risk for falls.
- Heart Disease—Reduces cardiovascular risk by improving lipid profile and overall fitness.
- Obesity—Increases metabolism, which helps burn more calories and helps with long-term weight control. Back pain—Strengthens back and abdominal muscles to reduce stress on the spine. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.
Images:
https://www.pexels.com/photo/an-elderly-man-in-blue-shirt-and-gray-shorts-sitting-on-a-yoga-mat-8899515/
https://www.pexels.com/photo/strong-aged-sportsman-training-with-dumbbells-5067771/
https://www.pexels.com/photo/man-in-white-long-sleeve-shirt-holding-a-man-in-blue-sweater-while-walking-7551678/
Sources:
https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm
https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf
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