Let's Get Active!
By: Rachel Mirrow and Souadou Diallo
Adults ages 65 and older! Making exercise part of your regular daily routine can improve and maintain your health as you age.
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.
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.
Aerobic exercise is recommended 30-60 minutes per day, 2-3 days/week.
Muscle-strengthening exercise is recommended 2 days/week.
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
Strengthen bones and muscles- reduce falls and arthritis pain
Need some ideas to get you started? Here's a few!
Riding a bike
Doing water aerobics
Body weight resistanceGardening