According to the Physical Activity Guidelines for Americans you should do at least 150 minutes (2½ hours) a week of moderate-intensity aerobic exercise, like brisk walking or fast dancing. Being active at least three days a week is best, but doing anything is better than doing nothing at all. You should also do muscle-strengthening activities, like lifting weights or doing situps, at least two days a week. The Physical Activity Guidelines also recommend that as part of your weekly physical activity, you combine multiple components of exercises. For example, try balance training as well as aerobic and muscle-strengthening activities. If you prefer vigorous-intensity aerobic activity (like running), aim for at least 75 minutes a week.
Exercise and physical activity are great for your mental and physical health and help keep you independent as you age. Here are a few things you may want to keep in mind when beginning to exercise.
Start slowly when beginning exercise
The key to being successful and safe when beginning a physical activity routine is to build slowly from your current fitness level. Over-exercising can cause injury, which may lead to quitting. A steady rate of progress is the best approach.
To play it safe and reduce your risk of injury:
Begin your exercise program slowly with low-intensity exercises.
Warm up before exercising and cool down afterward.
Pay attention to your surroundings when exercising outdoors.
Drink water before, during, and after your workout session, even if you don’t feel thirsty. Play catch, kickball, basketball, or soccer.
Wear appropriate fitness clothes and shoes for your activity.
If you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.
Regular exercise is vital for older individuals, supporting muscle mass, bone density, and joint flexibility. It enhances cardiovascular health, aids in weight management, and reduces the risk of falls. Exercise also contributes to improved mood, reduced stress, and better cognitive function, promoting overall well-being. Socially, group activities provide opportunities for interaction. In essence, staying physically active in later years fosters a longer, healthier, and more fulfilling life. Consultation with healthcare professionals ensures personalized exercise plans.
DONT FORGET TO START GRADUALLY / SLOWLY