In this article, we will explore the recommended amount of exercise for seniors and the most effective types of exercise.
Exercise tips for seniors for healthier, longer lives
According to the Centers for Disease Control and Prevention, here is a breakdown.
How much exercise should people age 65 and over aim for?
Make it a priority to ensure that seniors engage in at least 150 minutes of moderate-intensity exercise per week, as the CDC recommends.
You can achieve 150 minutes of exercise by spreading it out over five days with 30 minutes of moderate-intensity exercise each day. Alternatively, you can adjust the number of days and times to reach the 150-minute goal. Seventy-five minutes of vigorous exercise is recommended if you prefer a more intense workout. You can also combine moderate and vigorous intensity exercises for a balanced workout routine.
What are examples of moderate-intensity and vigorous-intensity exercises?
Moderate-intensity exercises may include brisk walking, gentle biking, light swimming, or yoga. Vigorous intensity workouts may include running, sprint swimming, cycling, jump rope, dancing, or basketball.
What other types of exercise activities are recommended?
Seniors must incorporate strength training and balance activities into their routine at least twice a week in conjunction with moderate or vigorous-intensity activities.
Lifting weights or working with resistance bands is great for strength training. To improve balance, try walking backward, standing on one leg, using a wobbleboard, or doing exercises that strengthen the abdomen and back.
Check here: Exercises for seniors.
What benefits can seniors gain from following an exercise routine that includes the abovementioned activities?
There are numerous benefits for seniors who follow a consistent exercise routine, including:
- Heart health
- Lower blood pressure
- Brain health
- Bone strength
- Reduction in the risk of falls
- Not being as dependent on others
- Less anxiety
- Better sleep
- Immune function
- Less risk of cancer
So, get up and start some exercise routine from today!
Check this Best Resource on Old Age Fitness
About the Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA-certified Elite Trainer. He
passed the Personal Fitness Trainer, Nutrition Health Coach, and Specialist Exercise Therapy courses from ISSA, USA, obtaining +97 % marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
