Physical Activity for Older Adults

Significant health benefits are seen in adults aged 65 years and older who participate in regular physical activeness. The 2008 Physical Activity Guidelines recommend old adults to incorporate aerobic activity, muscle-strengthening activity, and balance training for older adults at risk for falls. Try to avoid inactiveness because some health benefits can occur with any sum of physical activity gain. Older adults need to evaluate their degree of fitness before determining their flush of effort for physical activeness. chronic conditions need to be taken into retainer since they may affect their ability to do regular physical natural process safely .

Inactive Older Adults

Remember to start lento ! Aim for light or moderate intensity for short periods of time. Make sure to spread out the physical activity sessions throughout the week. Increase physical action gradually over a period of weeks to months .
lecture to your doctor if you have a chronic health stipulate ( such as heart disease, arthritis, or diabetes ) or symptoms ( such as chest trouble or pressure, dizziness, or joint pain ) before starting a physical bodily process program .

Warm-up and Cool-down

It is important to incorporate slower amphetamine or lower intensity activities at the beginning and end of your routine to properly warm up and cool down your body. This helps to prevent injuries and reduce muscleman discomfort. Examples of warming-up would be to walk briskly before square up or lift a lighter weight before completing the actual weight used during weight coach. After completing the physical activity, gradually slow down or lower saturation to help the body cool devour. good news, adults can count the time spent during warm-up and cool-down towards meeting aerobic bodily process guidelines.

Aerobic Activity

Aerobic activity is besides known as survival action and examples include : bracing walk, jog, bicycle, dance, and swimming. Older adults should aim for at least 150 minutes ( 2 hours and 30 minutes ) of moderate-intensity aerobic activity each week, 75 minutes ( 1 hour and 15 minutes ) of vigorous-intensity aerobic forcible bodily process each week, or an equivalent combination of moderate- and vigorous-intensity aerobic activeness. When chronic conditions make it hard to achieve the 150 minutes each week, older adults should be physically active as their abilities and conditions allow. Perform aerobic natural process for at least 3 days a workweek to help avoid excessive fatigue and reduce hazard of injury. It counts a long as the aerobic activity is performed at a moderate or vigorous attempt for at least 10 minutes at a clock. The saturation of the activity depends upon the older pornographic ‘s level of fitness .
Examples of aerobic activities :

• Walking
• Dancing
• Swimming
• Water aerobics
• Jogging
• Aerobic exercise classes
• Bicycle riding (stationary or on a path)
• Some activities of gardening, such as raking and pushing a lawn mower
• Tennis
• Golf (without a cart)

Muscle-Strengthening Activities

Older adults should participate in muscle-strengthening activities at least 2 days a week while including all major muscle groups : the legs, hips, back, chest, abdomen, shoulders, and arms. One sic of 8 to 12 repetitions of each exert is effective, but doing two or three sets of 8 to 12 repetitions may be more effective.

Examples of muscle-strengthening activities :

• Exercises using exercise bands, weight machines, hand-held weights
• Calisthenic exercises (body weight provides resistance to movement)
• Digging, lifting, and carrying as part of gardening
• Carrying groceries
• Some yoga exercises
• Some tai chi exercises

Balance Activities for Older Adults

Older adults at gamble of falling should concentrate on exercises that maintain or improve balance. Increased risk of falling occurs when older adults have trouble walk or have had falls in the recent past. Participating in regular physical activity is not only safe for older adults, but it helps reduce the gamble of falls. The guidelines recommend older adults to do balance training 3 or more days a week and do standardized exercises from a program demonstrated to reduce falls .
Examples of poise exercises :

• Backward walking
• Sideways walking
• Heel walking
• Toe walking
• Standing from a sitting position

Flexibility Activities

flush though tractability does not have recommended guidelines, it is an authoritative part of physical fitness. Flexibility plays an integral region in some types of physical activities such as dancing. Adults should perform stretching exercises to help increase flexibility. Activities that require greater flexibility is easier for adults who perform stretching exercises .

Resources:

return to Physical Activity Main page

source : https://nutritionline.net
Category : Healthy