Exercise is a general term used to describe activities that improve or maintain your physical fitness and contribute to your overall health and well-being. Participation in an exercise program can also reduce your risks for a wide variety of specific health conditions. Most individuals over the age of 60 can participate in exercise, even if they have known medical problems.
Basics
Regular exercise is vitally important to the health of older individuals, according to the Centers for Disease and Prevention. Conversely, lack of exercise can harm the health of these individuals. If you're 60 or older and have no serious health problems, you have essentially the same requirements for exercise as younger adults. If you already have significant health problems such as diabetes, arthritis, high blood pressure or heart disease, participation in regular exercise can actually reduce the harmful effects that these conditions exert upon your body.
Types of Exericse
The CDC lists specific exercise guidelines for individuals age 65 and older. If you're in this age group, you need at least two and a half hours of moderate-intensity aerobic exercise each week. Common exercises and activities in this category include bicycling on level ground and brisk walking, as well as chores like cutting your grass. At least twice a week, you also need to perform exercises or activities that strengthen your major muscle groups, such as weightlifting, heavy gardening, body-weight exercises like sit-ups or push-ups and exercises that require the use of specialized lengths of rubber tubing called resistance bands.
Preparation and Scheduling
Before you begin an exercise session, the American Academy of Family Physicians advises warming up with five minutes of activities such as stretching or slow walking. You can also use these activities to cool your body back down at the close of your session. Typically, you can adjust your workout routine to accommodate the demands of your daily schedule. If you perform an exercise of sufficient intensity, you will benefit from activity sessions that last as little as 10 minutes.
Considerations
Talk to your doctor before you begin any exercise program. If your health allows, you can gain greater fitness benefits by increasing your moderate-intensity exercise total to five hours a week. Alternatively, you can perform high-intensity exercises such as jogging, bicycling on uneven ground or running for two and a half hours a week. Stop exercising and contact your doctor if you experience symptoms such as shortness of breath, dizziness, lightheadedness, nausea, balance problems or chest pressure or pain.
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