Physical activity as you age is closely linked to maintaining your independence. When you exercise, your muscles stay strong, and this can help you cope on your own with your household and gardening chores. This can become more difficult as you age. We look at the amount and type of exercise older adults typically need to remain at their best.
If you have a serious or chronic health condition, you should always consult your doctor before embarking on a new exercise program. However, your general practitioner and medical specialists will probably advise you on mild or moderate activity to prevent further decline in your health. Follow their recommendations on when and how to exercise.
How Much Exercise Must I Do?
If you are already engaged in a highly intensive exercise program, such as running, cycling, or hiking, experts recommend a minimum of 75 minutes a week. For those who are able to take brisk walks, you need to exercise for 150 minutes per week. This could be split into five sessions of half an hour each, leaving your weekend free for relaxing and other pursuits.
How do I Keep My Muscles Strong?
It has already been mentioned that you need to keep your muscles strong. This helps you manage your daily tasks as it prevents muscle deterioration and weakening. The recommended muscle training time is two sessions a week. You can do this before or after your walk or run. Here are 12 exercises for building muscles that are suitable for the elderly.
Can I Improve My Balance?
The elderly are more likely to have balance problems and falls are a real concern. You can improve your balance by doing specific exercises for three sessions per week. Here is a sample of 11 suitable balancing exercises as well as tips on how to achieve balance.
Note that if you or an elderly loved one displays balance issues, you should see a doctor as soon as possible. It may be time to consider assisted living at Country Club Hills, IL. Falls in the elderly, especially when they live alone, can result in a medical emergency.
The Health Benefits Of Exercise For The Elderly
Perhaps you are free from any major health condition at this stage and would like to keep it that way. Doing the recommended amount of exercise weekly can decrease your risk of serious illness. It has been shown to lower the risk of getting certain cancers, Type II diabetes, stroke, and heart disease. For those elderly persons who have experienced these issues, ask your doctor about the right exercises for you.
Your muscle strength remains good when you do appropriate exercises, even as you age. Hold onto your independence as long as possible by staying active and exercising the main muscle groups. Strong muscles can also prevent strain and injuries.
Exercising and doing tailored sessions specifically for balance are essential for the elderly. A fall in a younger person might mean a few bruises or a scraped knee and torn clothing. However, the elderly person may break a hip or leg and need surgery, which can be more complicated in the aged person. The elderly person is more prone to falls as a result of losing some of their sensory capabilities as they age (sight, hearing, etc.), loss of the brain and networking channels for providing data and giving motor commands, low muscle mass, and as a result of certain health conditions.
Mental health also benefits from regular exercise.