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:

Here are some examples of places you could exercise:

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