The American College of Sports Medicine, or ACSM, reports that regular aerobic exercise in older adults can slow the physiological effects of aging, improve age-related changes in body composition and increase well-being and longevity. To gain the health benefits of aerobic exercise, you should perform 30 to 60 minutes of aerobic exercise on most days of the week. Common types of aerobic exercises for older adults include walking, water activities and cycling.
Walking
Walking is one of the most popular ways that older adults are physically active. You can walk almost anywhere, and all you need is a pair of shoes that will provide good support. Brisk walking for aerobic exercise can strengthen your bones and muscles and help your heart and lungs become stronger and more efficient. Walking with family members or friends can help make walking an enjoyable type of aerobic exercise.
Water Exercise
Swimming is the third-most popular sports activity in the United States, according to the Centers for Disease Control and Prevention, or CDC. In addition to improving fitness, the CDC also reports that swimming laps, water aerobics and other water-based activities can benefit older adults by improving their quality of life and decreasing disability. Water-based exercises can also improve mood, decrease anxiety and improve joints affected by arthritis without making symptoms worse.
Cycling
This is another type of aerobic exercise that can be good for older adults with limited weight-bearing ability. Cycling can be done on a stationary bike or outdoors. If riding outdoors, take proper safety precautions such as wearing a helmet and riding on roads with less traffic. Cycling can give your heart, lungs and muscles a good workout while being easy on your joints.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D., ed.; 2010
- National Institute of Diabetes and Digestive and Kidney Diseases
- The Centers for Disease Control and Prevention: Health Benefits of Water-Based Exercise
