One of the best things you can do for your health is to decide to start exercising. Physical activity and exercise are excellent for both your mental and physical health, and they can also help you maintain your independence as you age. Let’s now talk about beginning.
How much exercise do seniors need?
You should engage in at least 150 minutes (212 hours) of moderate-intensity aerobic activity each week, such as brisk walking or rapid dancing, according to the Physical Activity Guidelines for Americans (PDF, 14.5M). The ideal level of activity is at least three days a week, but any activity is preferable to inactivity. Additionally, you must engage in muscle-building exercises like sit-ups and weightlifting at least twice each week.
The Physical Activity Guidelines advise you to combine several types of activities as part of your weekly physical activity. For instance, attempt balancing training along with cardio and muscle-building exercises. Aim for at least 75 minutes per week of vigorous-intensity aerobic activity (such as running).Physical activity and exercise are excellent for both your mental and physical health and support independence as you age. Here are a few things to bear in mind when starting a fitness program.
When starting a physical activity routine, the secret to success and safety is to grow gently from your present fitness level. Injury from over-exercising can result in giving up. The ideal strategy is continuous advancement.
To be cautious and lower your chance of harm:
Start out slowly with low-intensity workouts in your exercise regimen.
Exercise should be warmed up before, and then cooled down.
When exercising outside, pay attention to your surroundings.
Even if you don’t feel thirsty, hydrate yourself with water before, during, and after your workout. Play soccer, basketball, kickball, or catch.
Put on the proper footwear and workout attire for your activities.
Talk to your healthcare physician about your exercise and physical activity plan if you have any particular health issues.
To record your starting place, download and complete the Find Your Starting place Activity Log (PDF, 904K). For a few days, you’ll have space to record your usual activity levels; try to pick a couple weekdays and one weekend day.
