As people age, it’s common for energy levels to dwindle. Although older adults may not have the identical vigor and strength as they did after they were younger, the necessity for activity doesn’t diminish. In reality, walking and other physical pursuits may even help people maintain their health in some situations. Follow these recommendations for exercise for seniors to assist avoid common health issues.
Minimum Exercise for Seniors
The Centers for Disease Control and Prevention recommend a minimum of 150 minutes of moderate intensity activity every week. Figuring out at moderate intensity involves moving at a level that’s between 3.0 and 5.9 times the intensity experienced during rest. Most individuals moving at this intensity would gauge their effort at a five or a six on a scale of zero to 10.
The talk test is a superb solution to determine whether you might be moving at a quick enough pace. If you happen to can carry on a conversation while performing an activity, but your exertion level prevents you from singing, you might be within the zone.
The CDC also recommends that older adults engage in muscle-strengthening workouts on two or more days every week. These sessions should involve using all major muscle groups within the body, including the core, legs, arms, and shoulders.
For seniors in exceptional condition, the CDC states that 75 minutes of vigorous exercise each week could be appropriate. Vigorous intensity can be movement performed at a minimum of 6.0 times what someone would experience during rest. Someone gauging this level of exertion would probably place it at seven or eight on a scale of zero to 10.
Moderate and Vigorous Intensity Options
Quite a lot of options exist for moderate intensity exercise for seniors. Older adults might select brisk walking, moderate bicycling, ballroom dancing, gardening, water aerobics, or playing doubles tennis. For people interested by pursuing a more strenuous workout, explore options resembling jogging, running, power walking, lap swimming, aerobics, jumping rope, mountaineering, singles tennis, heavy yard work, and more strenuous bicycling.
Reminders and Guidelines
Anyone who has led a sedentary lifestyle should check with a physician prior to starting a brand new program. A health care provider will likely first perform a full physical examination to diagnose any health issues that could be present.
Warming up and cooling down are vital parts of a program to make sure adequate preparation of muscles prior to starting the activity and helping muscles to recuperate after ending the exertion. Cooling down also enables the center rate to return to normal parameters in a controlled manner.
Drinking water is vital to be certain that the body has the fluids it needs during and after exertion.
Listen to how you are feeling physically while figuring out. If you happen to ever feel dizzy or wanting breath, stop immediately. It’s also a great idea to avoid strenuous activity outdoors when it is extremely warm or cold.
With caution, exercise for seniors generally is a helpful and enjoyable process that ought to provide help to maintain your health for so long as possible.