Women in their 80s need to exercise despite false ideas that seniors should remain inactive. An 82-year-old women should concentrate on four types of exercise: stretching, balance exercises, strength training and endurance-building activities. It is for the last type that heart rate becomes important. Exercising at too high an intensity for your age is risky, but not getting your heart rate up high enough does not improve your endurance. The ideal range for an 82-year-old woman is different from a man of the same age and anyone else of another age.
Max Heart Rate
The maximum heart rate calculation is a tool you use to later determine what your target heart rate range during endurance exercises should be. Strength training, balance training and stretching do not raise your heart rate enough for concern, but endurance activities like walking, swimming and cycling have the potential to elevate your heart rate. Your maximum heart rate provides the ceiling for how high you can get. An 82-year-old woman has a maximum heart rate of 144 beats per minute. The formula for women is 226 minus your age. Men subtract their age from 220.
Starting a Program
No one should just jump into an exercise program full force. Easing into exercise is especially important for older people and anyone who has been sedentary. Start exercising at 50 percent of your maximum heart rate for a few weeks at least. Fifty percent of 144 bpm is 72 bpm. Work up to 20 minutes of exercise three days a week during the initial part of your new exercise program.
Regular Heart Rate Guidelines
Easing into an exercise program is a safe plan, but staying at that same intensity after you have adjusted to exercise won't be enough to challenge your body. Instead, increase your heart rate to within a range of 50 to 70 percent of your maximum heart rate. Younger adults may exercise at higher intensities, but the target heart rate zone of 50 to 70 percent is ideal for older adults. For an 82-year-old woman with a maximum heart rate of 144 bpm, this means the target heart rate range is between 72 and 101 bpm. Also, increase your workout frequency to between three and five days per week.
Considerations
Certain conditions and medications affect your heart rate. If you have high blood pressure and are taking medications, this lowers your maximum heart rate and changes guidelines. Ask your doctor to adjust your heart rate zones in this situation.
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