What exercises are necessary if you are over 65 years old?
Moderate or vigorous aerobics
Increase your heart rate by at least 10 minutes at a time. This can be done with moderate-intensive or very intense physical activity. You can also combine them with moderate aerobic exercise on some days and with intense aerobic exercise.
Choose activities that you like: dancing, brisk walking, Cycling, or swimming. You will also have fun during the week.
Moderate aerobic exercise
Here are some factors to consider when doing moderate aerobic exercise.
· Duration: the minimum time for moderate-intensity aerobic exercise is 30 minutes a day 5 days a week, but you will get even more benefits if you can practice 60 minutes a day. You can break down the exercises into shorter workouts, at least 10 minutes at a time. The total time must be at least 150 minutes per week.
· Frequency: you should exercise at least five days a week.
· Signs: you have moderate intensity when your breathing and heart rate noticeably increase. You can still have a full-fledged conversation, but you'll be breathing harder and possibly breaking a sweat. On a 10-point scale, where zero indicates a state of rest, moderate - 5 or 6.
· Types: brisk walking, light Jogging, treadmill, elliptical trainer, Cycling, swimming, dancing - moderate-intensity aerobic exercise. For older people, walking is the most accessible exercise. If you have any orthopedic problems, such as arthritis in your knees and hips, you can use water exercises or a stationary cycle to reduce the strain on your joints.
You don't get too busy during a light walk, where you can add steps on the pedometer. You need to increase your walking speed, climb a mountain or climb a ladder to increase your heart rate to a moderate zone.
If you usually walk very little, you can start by walking 10-15 minutes at a time. Work on good posture and gradually increase your walking time by 5 minutes at each workout each week.
You can increase your walking time in 4 weeks to be able to complete a 30 - minute workout at a time. Once you learn to walk comfortably for 30 minutes, you can start working on improving your walking speed.
Vigorous aerobic exercise
Here are a few ways to provide intensive aerobics classes.
· Duration: if you train at high intensity, your training should last at least 20 minutes. With this higher intensity, you should aim for a minimum of 75 minutes per week, and the maximum at which you will get much more benefit is 150 minutes.
· Frequency: you follow the rules and do intensive aerobics three days a week.
· Signs: with high intensity, you are breathing rapidly and are no longer able to conduct a full conversation, only short phrases. Your pulse quickens and you will probably break out in a sweat. On a scale of 1 to 10, vigorous exercise is rated 7 or 8.
· Types: with different levels of physical fitness in older people, some reach high loads when walking fast. Others will need to jog or ride a bike to increase the load to a high level.
Muscle strengthening activities (2 days a week)
Muscle - strengthening exercises are especially important for older people, as they prevent loss of muscle mass and bone density, as well as allow for better movement and function. You need to work out all the major muscle groups. This is also called a resistance exercise.
· Frequency: do strength training at least 2 days a week.
· Getting started: you can visit the fitness center or use the strength training guide to learn the basics. It may be helpful to get advice from a trainer on how to change exercises to match your fitness level and any orthopedic problems you may have.
· Reps: do 8 to 10 exercises, 10 to 15 reps of each exercise.
· Types: lifting, pushing and pulling exercises develop muscle strength and endurance. Use the exercise equipment in the gym, resistance bands or free weights (dumbbells, barbells, medicine balls, and weights). Rhythmic gymnastics uses the weight of your own body for resistance. If you are a gardener, consider digging, lifting, and carrying as strength exercises.
Flexibility exercises (2 days a week)
Take 10 minutes at least 2 days a week to stretch your major muscle and tendon groups. Stretch for 10 to 30 seconds and repeat each stretch three to four times. Flexibility will help you with your daily tasks.
Balance exercises reduce the risk of falling
Any exercise will help reduce the risk of falls. Adding balance exercises three times a week can further reduce the risk of falling.
Guidelines from the Department of health and human services recommend balance training with exercises such as walking backwards, walking sideways, walking on your heels, walking on your toes, and lifting to a standing position from a sitting position. You can add these balance movements to your daily walk to benefit from both activities. Tai Chi, standing on one leg, and yoga can also help develop balance.
Setting up an action plan
Healthy older adults may start on their own, but may want to work with a doctor or trainer to develop a safe and appropriate workout plan.
If you have a chronic medical condition, work with your doctor or other healthcare professional to develop an action plan that takes into account any of your health conditions, risks, and therapeutic needs. You will get the most out of the exercise that you can safely perform.
Avoid inactivity over the age of 65
If you have limitations that prevent you from following the recommendations, the most important thing is to be active every day. Any amount of exercise is better than nothing, so the most important thing is to get started. You need to avoid inactivity.
Older people need the same amount of exercise as those under 65, plus additional flexibility and balance exercises. Although you may choose to do moderate-intensity exercises rather than high-intensity ones, you still need endurance exercises.
