As an older adult, regular physical activity is one of the most important things you can do to promote healthy aging. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Not doing any physical activity can be bad for you, no matter your age or health condition. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.
If you’re 65 years of age or older, are generally fit, and have no limiting health conditions you can follow the guidelines listed below.
Older Adults Need at Least:
2 hours, 30 minutes (150 minutes) of moderate aerobic activity (i.e., brisk walking) every week.
Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
1 hour, 15 minutes (75 minutes) of vigorous aerobic activity (i.e., jogging or running) every week.
Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
An equivalent mix of moderate and vigorous aerobic activity.
Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Older Adults Should Increase Their Activity to:
5 hours (300 minutes) each week of moderate aerobic activity.
Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
2 hours, 30 minutes (150 minutes) each week of vigorous aerobic activity.
Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
An equivalent mix of moderate and vigorous aerobic activity.
Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
More Time Equals More Health Benefits
If you go beyond 300 minutes a week of moderate aerobic activity, or 150 minutes a week of vigorous aerobic activity, you’ll gain even more health benefits.
Aerobic Activity – What Counts?
Aerobic activity or “cardio” gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to biking to the store – all types of activities count. As long as you’re doing them at a moderate or vigorous intensity for at least 10 minutes at a time. Even something as simple as walking is a great way to get the aerobic activity you need for healthy aging, as long as it’s at a moderately intense pace.
Intensity is how hard your body is working during aerobic activity.
How do You Know if You’re Doing Moderate or Vigorous Aerobic Activity?
On a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. You’ll also notice that you’ll be able to talk, but not sing the words to your favorite song.
Vigorous intensity activity is a 7 or 8 on this scale. Your heart rate will increase quite a bit and you’ll be breathing hard enough so that you won’t be able to say more than a few words without stopping to catch your breath.
You can do moderate or vigorous intensity aerobic activity, or a mix of the two each week. Intensity is how hard your body is working during aerobic activity. A rule of thumb is that 1 minute of vigorous intensity activity is about the same as 2 minutes of moderate intensity activity.
Everyone’s fitness level is different. This means that walking may feel like a moderately intense activity to you, but for others, it may feel vigorous. It all depends on you – the shape you’re in, what you feel comfortable doing, and your health condition. What’s important is that you do physical activities that are right for you and your abilities.
Muscle-Strengthening Activities – What Counts?
Besides aerobic activity, you need to do things to make your muscles stronger at least 2 days a week. These types of activities will help keep you from losing muscle as you get older and promote healthy aging.
To gain health benefits, muscle-strengthening activities need to be done to the point where it’s hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing one sit-up. Try to do 8 – 12 repetitions per activity that count as 1 set. Try to do at least 1 set of muscle-strengthening activities. To gain even more benefits, try to do 2 or 3 sets.
There are many ways you can strengthen your muscles, whether it’s at home or the gym. The activities you choose should work all the major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders and arms). You may want to try:
- Lifting weights
- Working with resistance bands
- Doing exercises that use your body weight for resistance (push ups, sit ups)
- Heavy gardening (digging, shoveling)
- Yoga
- Thai Chi
In addition to physical activity, good nutrition is very important to promoting healthy aging.
