It’s important for people of all ages to do regular exercises and stay active to live a healthy life but as we age this becomes even more important as our bodies lose strength and vitality. The amount of physical activity people need to do each week depends on the age and the level of fitness. Keep reading to learn how to stay active over the age of 65.
Physical Activity is Important for Anyone over the age of 65
For elderly over 65 who are healthy and have no serious health conditions, doctors and healthcare professionals recommend that older people should stay active on a daily basis. To people of this age bracket and older, it’s important that they take part in half an hour of medium intensity exercises preferably every day.
Regardless of age, health, weight, and disabilities, any physical activity whenever possible should still be done. Even though it might not be much, it’s still better than nothing. The more active over the age of 65 that you are, it will help prevent falls and injury due to weak muscles.
Exercise Helps Keep Your Aging Healthy
Exercise is essential for the optimum functioning of the mind and the body. As we get older, our bodies start losing muscle tone and exercise helps prevent muscle loss. Plus, it helps prevent creaking bones and chronic pain, heart, and other cardiovascular problems, blood pressure and muscle weakness, it’s vital that seniors engage in a wide array of exercises that combine fitness, balance, flexibility and strength.
Try these Physical Activities to Help you Stay Active
To live actively and in good health, it’s important that the elderly engage in two main types of activities throughout the week. The first of which are aerobic exercises. For older adults, a moderate level of intensity for aerobic exercises means that the body is made to work hard enough to race the heart and break a sweat.
Next, a good method to test the level of intensity is by trying to sing during such an exercise, which will not be possible at this level, while talking will be. Try a variety of activities and exercises, to help keep you active over the age of 65 that need a moderate degree of effort for adults are:
- Brisk walking
- Water aerobics
- Dancing ballroom style
- Leveled biking
- Tennis for two
- Mowing the lawn
- Playing volleyball.
All of these activities may not be suitable for most of the people over 65, but a little bit of the above few must be done to ensure that the heart and other internal systems work well.
Daily activities that people enjoy like shopping, housework or cooking do not count as moderate daily exercises. Even though most of the activities are done for more than 30 minutes daily, they are simply not putting enough pressure on any body organ or part, and they do not increase the heart rate.
Don’t get overwhelmed when trying to start a new exercise routine especially if you have lived a sedentary lifestyle for several years. It is possible to learn how to be active over the age of 65. Even small changes add up, and you can even do some exercises from a chair or in bed.
Don’t Forget to Add Strength Training Exercises Too
In addition to these, muscle strengthening exercises are also important for older adults, and they are calculated in sets and repetitions. A repetition is a whole movement of an exercise, for example, doing a sit-up or a crunch. When repetitions are grouped together, they make a set.
Plus, there are numerous ways that seniors can strengthen their muscles, whether it is at home, outside, or in the gym. Some examples of such muscle-strengthening exercises are:
- Handling hefty loads like groceries
- weighty gardening similar to digging
- exercises that employ your body’s weight for resistance like sit-ups or push-ups
- activities that comprise of striding and hopping like dancing
For each exercise, elders should try to carry out, in each set, 8 to 12 repetitions. Seniors should aim to do at least one set of each muscle-strengthening activity. But by increasing the number of sets to two or three, the benefits can be heightened.
To reap substantial health benefits from muscle-strengthening workouts, one should aim to do them until it’s hard to go further. To stay active, the elderly should make use of their free time to schedule strength and aerobic exercises in full throttle for few times a week and add little acts of them in the daily routine as well.
As an elder person, a consistent physical workout is an essential thing to do for one’s health. It’s not just a great way to be healthy, but it can also become a social activity which can be done in groups hence preventing loneliness and giving a chance for lonely adults to being more connected.
It will help you avoid a lot of the health complications that occur with age and also support your muscles and make them grow robust, thus allowing seniors to enjoy their life and carry out their necessary daily tasks without being dependent on anyone else.