What kind and how much physical activity must senior citizens engage in especially if they have reached the age of 60 and above?
Medical experts say that seniors need to remain physically active to maintain and improve their well-being. Two kinds of exercise that they can opt for are muscle strengthening activities and aerobics. The amount of activity depends on the age and condition of the person.
Older adults, who are still robust and have no disorders that will not restrict their mobility, should strive to be active every day.
The exercise can be up to two hours and 30 minutes of reasonable calisthenics like cycling or quick walking. You can also opt for muscle building activities for two to three days. This can help you strengthen the stomach, shoulders, chest, arms, legs, hips, and spinal column. It is also possible to allocate one hour of energetic activity like running or tennis once a week. Use the stairs instead of the elevator or escalation. And a combination of restrained and brisk aerobic activity each week such as a couple of 30-minute runs or a ? hour of speedy walking will do you a lot of good.
Try to divide extended periods of sitting with light activity because this inactive behavior is said to be a risk component for poor health even if you indulge in exercises. Seniors are also prone to falls because of frail legs, inadequate balance and certain ailments. Exercise can enhance your steadiness and coordination. Try dancing or Yoga sessions for a minimum of eight days monthly.
Recommended physical activities
- Fast walking
- Ballroom dancing
- Biking on flat surfaces and hilly areas
- Lawn tennis doubles
Regulated exercises can make your heart healthy. And you’re going to feel a lot better too.
Daily tasks like cooking, cleaning the house, gardening or going to the grocery may not be enough. Thus, it is important to think of activities that will give you the proper conditioning. Do things that get your heart pumping and your blood flowing. Get yourself sweaty. But be sure to start slow and to consult a physician before taking on any new exercise routine.
The Home Care Nurse from Specialty Care Services can help you come up with an exercise routine that is suitable to your schedule and lifestyle. These experts are not just caregivers but specialists who have been trained to assist you in attaining your fitness goals.