No matter your age, all people need regular exercises to remain healthy and physically able. This is especially true for adults over the age of 65. Experts recommend at least 150 minutes per week of exercise (30 minutes per day, 5 days a week) for optimal health benefits. Understandably it can be difficult for some seniors to get that amount of exercise in per week.
Though aging can create obstacles to staying physically fit, remember, it is never too late to start moving more, and the sooner you start, the more your health will improve. Staying active is one of the most important things you can do to stay healthy as you age.
Some people feel that if they can’t do the full amount of recommended exercise per week, then it is no use to even try. This could not be further from the truth! Always check with your doctor before starting a new exercise routine, and then do the amount of physical activities you are able to do. This will still give you mental and physical benefits.
You can integrate more walking, stair climbing, and lifting of small weights (2-5 lbs) to start, things you can do in your own home. These small steps will increase your stamina and keep your heart and lungs more healthy. As you gain stamina, you can increase the length of time you walk, the amount of times you go up and down a flight of stairs, and the amount of reps you can do with your weights, for example.
After age 50, muscle mass and muscle strength start a slow and steady decline. In order to maintain muscle mass and strength, both key to maintaining health and wellness as you age, using resistance training is an important strategy.
If you can’t do walking or stair climbing, there are chair exercises available. These are designed for people who cannot safely exercise on their feet. Consider the many examples of chair exercises available on the internet. A good resource can be found at www.verywellfit.com.
Another option for staying active is SilverSneakers, a health and fitness program for seniors that is covered by some Medicare plans. This program includes the use of gym facilities, fitness classes, online access to workout videos, nutrition tips and other resources.
Key takeaways:
- Even small amounts of daily exercise (i.e. increases in activity) can benefit you.
- It is never too late to start increasing your activity level.
- Physical activity, including resistance training (commonly weights), is critical for increasing muscle mass and muscle strength as you age.
- If you can not safely exercise on your feet, chair exercises are a good alternative.
- SilverSneakers is a health and fitness program offered by some Medicare plans.
- Check with your doctor before starting a new exercise program.