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Re: How Much Exercise Do You Need if You are Over Age 65?

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Here's another article at VeryWell that encourages would-be fitness buffs to do more. Of course use common sense: if you are weak and out of shape, start with simple movement. But remember that to keep improving, you'll have to increase execise intensity.

 

"Moderate-to-Vigorous Intensity Exercise: More Is Better

Most activities have a mix of easy, moderate and vigorous intensity. A mixture of moderate-to-vigorous intensity activity for 40 minutes at a time, three or four days per week is recommended to lower blood pressure and cholesterol by the American Heart Association.

Health guidelines often recommend a mix of activities, with more being better. These guidelines are the minimum for maintaining good health. If you work out for longer, or more often, you further improve your fitness and reduce your risk of chronic disease and weight gain.

"

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
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Re: How Much Exercise Do You Need if You are Over Age 65?

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The article goes on to say:

"More Is Better—But Getting Started is Best

You don't have to stop with just performing the minimum exercise schedule listed. More frequent and longer workouts can further reduce health risks and help prevent weight gain.

 

However, some older adults may have limitations and not be able to meet the minimum. Any amount of exercise is better than none, so getting started is the key. You need to avoid inactivity. Get started with any level of activity."

 

This is a good day to start improving your health outlook through increased activity. Smiley Happy Be well.

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
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How Much Exercise Do You Need if You are Over Age 65?

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Guidelines for Older Adults and Over Age 50 with Chronic Conditions (from VeryWell)

 

What's the right mix of exercise activities to stay fit and reduce health risks over age 65? The American College of Sports Medicine and the American Heart Association have guidelines for adults over age 65, and for those age 50 to 64 with a chronic condition, such as arthritis. 

Choose Moderate or Vigorous Aerobic (Endurance) Exercise

Raise your heart rate for at least 10 minutes at a time. The guidelines show how you can do it with either moderately intense or vigorously intense physical activities.

 

Choose the activities you enjoy—dancing, brisk walking, cycling, or swimming. It's also fun to enjoy different activities throughout the week.

Moderate Aerobic Exercise for 30 Minutes a Day, Five Days a Week

  • How Long: The minimum time for moderately intense aerobic exercise is 30 minutes per day. But you can break that up into shorter workouts of at least 10 minutes at a time. Note that this is the minimum. You are likely to get even more health benefits by doubling that amount of exercise, according to the US Department of Health and Human Services.
  • How Often: At least five days a week
  • What Does Moderate Aerobic Exercise Feel Like? You are at a moderate intensity when your breathing and heart rate are noticeably increased. You can still carry on a full conversation, but you will be breathing heavier and may be sweating. On a 10-point scale, with zero being a state of rest, moderate would be a 5 or 6.
 
  • Kinds of Exercise: Brisk walking, easy jogging, treadmilling, elliptical trainer, bike riding, swimming, dancing.
  • What Doesn't Count: You are not in the moderate intensity zone with an easy walk where you may be adding steps on your pedometer but not breathing heavier. You need to increase your walking speed or walk uphill or up stairs to boost your heart rate into the moderate zone.
 
  • How to Start Walking: If you haven't been walking for exercise, see how to get started and build up your walking time to be able to enjoy 30 minutes at a time.
  • Weekly Walking Workout Schedule: Use this workout plan to vary the intensity of your walking workouts.

Read the entire article (and find lots of other great articles at Verywell: https://www.verywell.com/how-much-exercise-do-you-need-if-you-are-over-age-65-3435396

 

 

"The key to success is to keep growing in all areas of life - mental, emotional, spiritual, as well as physical." Julius Erving
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