As the body ages, it goes through many changes, both externally and internally. Many of these changes, such as loss of bone and muscle mass and the increase of fat storage, can have serious consequences on your general health. One way to help combat these changes is through starting an exercise program, even if you are in your senior years.
Recommendations
The Centers for Disease Control and Prevention recommends that all adults 65 or older exercise aerobically at least 150 minutes a week, plus two sessions of strength training. These recommendations are only for those who do not have limiting health conditions. If you have limiting health conditions, speak to your doctor about how much exercise, as well as what types of exercise you should be doing each week that are safe for your body.
Aerobic Exercise
Aerobic exercises can include even simple activities such as going for a walk, which can help promote health and increase overall quality of life. Exercise classes specifically designed for seniors as well as aerobic machines that reduce stress on joints such as ellipticals and recumbent bicycles can play a role in a weekly routine. Aerobic exercise benefits older people in several ways, including potential benefits for the immune system, heart, lungs, joints, gastrointestinal function and joint health. It also can help prevent diseases such as diabetes and some forms of cancer.
Resistance and Strength Training
As the body ages, the overall mass of the muscles in the body can decrease. Resistance and strength training exercises play an important role in preventing this muscle loss, as well as building new muscle to provide support and structure to the body. Strength training also increases bone density, which can help prevent or reduce the effects of age-related bone diseases such as osteoporosis. Strength and resistance training for seniors can be as simple as taking a water aerobics class, which provides strength training without the stress to the joints, or general weightlifting with machines or free weights.
Safety
Always listen to your body. If you feel pain, become light-headed or dizzy, stop your exercise immediately or reduce the intensity of exercise to a lower level. Bones and muscles may be more fragile at an older age as well, so start with less intense activities and lower weights when strength training and build up over time to prevent injury. Get clearance from your doctor before beginning any exercise program.
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