What Older Adults Should Do Daily Consistently
Cardio (aerobic activity):
Benefits: Improves heart health, lung function, stamina, and mood.
Recommendations: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week.
Examples: Brisk walking, running, swimming, biking, dancing, elliptical training.
Strength Training:
Benefits: Builds muscle mass and strength, improves bone density, helps with balance, and boosts metabolism.
Recommendations: Aim for strength training exercises that work all major muscle groups (legs, core, back, chest, shoulders, and arms) at least 2 days a week.
Examples: Bodyweight exercises (push-ups, squats, lunges), weightlifting, resistance bands, exercise machines.
Here are some additional tips for adults to exercise consistently:
Find activities you enjoy: This will make you more likely to stick with it. There are countless options out there, so explore and find what works for you.
Start slow and gradually increase intensity and duration: Don’t try to do too much too soon, or you risk getting discouraged or injured.
Set realistic goals: Focus on small, achievable goals and gradually build on them.
Find a workout buddy: Exercising with a friend can be more motivating and fun.
Schedule your workouts: Treat exercise like any other important appointment in your day.
Make it convenient: Choose activities you can do at home, outdoors, or at a gym near your work or home.
Listen to your body: Take rest days when you need them and don’t push yourself too hard.
Track your progress: This can help you stay motivated and see how far you’ve come.
Focus on the positive: Celebrate your accomplishments and how exercise makes you feel.
Here are some resources that can help you find specific exercise routines:
The American Council on Exercise (ACE): https://www.acefitness.org/resources/everyone/exercise-library/experience/beginner/
The National Institutes of Health (NIH): https://www.cdc.gov/healthy-weight-growth/physical-activity/index.html
The American Heart Association (AHA): https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Remember, consistency is key! Even small amounts of exercise are better than none. Find what works for you and make exercise a regular part of your life for a healthier and happier you!
Sources
humbaa.com/what-are-the-best-ways-to-lose-weight/
www.startwithteam.com/blog/may-movement-month