Let's Get Active!
By: Rachel Mirrow and Souadou Diallo
Who:
You!
Adults ages 65 and older! Making exercise part of your regular daily routine can improve and maintain your health as you age.
What:
Aerobic activity:
This type of exercise increases your heart rate and breathing rate. It uses large muscle groups repetitively for a sustained amount of time. Warm up the muscles and joints sufficiently so the rest of the workout can progress smoothly.
Muscle-strengthening activity:
This type of exercise works major muscle groups in repetitions, like lifting a weight, or doing a sit-up. Weight training should be done with light weights, using a level that is comfortable for the client to lift at the start of the training and increasing repetitions as the muscles get stronger.
Where:
Rec center/YMCA
Gym
Neighborhood pool
Outside
Your home
When:
Aerobic exercise is recommended 30-60 minutes per day, 2-3 days/week.
Muscle-strengthening exercise is recommended 2 days/week.
Why:
There are many benefits! Some include:
Control blood pressure
Lower bad cholesterol and raise good cholesterol
Prevent heart disease
Prevent colorectal cancer and breast cancer
Prevent type II diabetes
Prevent stroke
Strengthen bones and muscles- reduce falls and arthritis pain
Improve sleep
Improve mood
Need some ideas to get you started? Here's a few!
Walking
Swimming
Riding a bike
Playing tennis
Playing basketball
Doing water aerobics
Yoga
Jogging/running
Lifting weights
Resistance bands
Body weight resistance
Gardening