If you are physically inactive, you up your chances of developing a chronic condition like coronary artery disease. Regular exercise also helps maintain a healthy weight and can prevent problems associated with being overweight, such as diabetes, stroke and heart attacks. Doctor recommended exercise guidelines vary based on your age and health. People under the age of 60 should exercise more intensely than older folks. Those who are under the age of 60 who have a chronic health disorder may need to follow guidelines designed for seniors.
Cardiovascular Activity
Cardiovascular exercise, also called aerobic activity, refers to exercise that increases your heart rate. The benefits of cardio activity, according to the University of Maryland Medical Center, are protection from heart attack, stroke, diabetes, depression and certain cancers. Aerobic exercise also improves heart health, promotes good cholesterol levels, controls blood pressure and strengthens bones. Examples of low-to-moderate-impact aerobic exercise are walking, swimming and stair climbing. Examples of high-impact activities are running, dancing and sports like tennis and racquetball.
Resistance Training
Resistance training exercises, also called strength training, refers to lifting weights, working out on plate-loaded machines and exercises like pushups, situps and lunges, which use your body weight for resistance. Strength-training activities improve muscle capacity, tone muscles, burn fat and maintain bone density. This type of workout has also been linked to lowering high cholesterol levels, which reduces your risk for heart disease, according to the University of Maryland Medical Center. The American College of Sports Medicine, or ACSM, suggests doing eight to 10 resistance-training exercises two to three times a week. Do 10 to 15 repetitions for each exercise.
The Elderly
Folks over the age of 65 have different health needs and therefore have different activity requirements. The ACSM physical activity guidelines explain that healthy seniors should do moderately intense aerobic activity 30 minutes a day, five days a week. The difference between younger adults versus seniors concerning an exercise regimen is that older people often need to engage in low-impact activities like swimming or taking a low-resistance aerobic class to avoid stressing joints and bones. You should also do eight to 10 standing exercises with weights two or three days a week to improve balance and coordination, according to the Great Lakes Physiotherapy Centres in Ontario, Canada. The ASCM also explains that adults over the age of 50 who have a chronic condition, such as arthritis, will benefit more from doing activity prescribed for seniors over 60 rather than trying to keep up with the exercise requirements for healthy, younger adults.
Healthy Heart
Heart disease is a leading cause of death for men and women in the United States. In 2006, half of all deaths from heart disease occurred in women, according to the Centers for Disease Control and Prevention. To improve heart health, lung and circulation function, the American Heart Association suggests that healthy adults aim for a maximum heart rate of 50 to 85 percent while doing cardio activity. Suggested exercises for reaching your target heart rate are brisk walking, running, swimming and activities that include continuous stimulation like basketball and tennis. If you prefer moderately intense activities, such as moderate walking, gardening or dancing, you should do these daily. To calculate your target heart rate, subtract your age from 220. The result will be the maximum number of times your heart should beat each minute during aerobic activity. The target heart rate for a 45-year-old, for example, is 175.
References
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- American Heart Association: Physical Activity
- University of Maryland Medical Center; Exercise -- Recommended Exercise Methods; May 2009
- Centers for Disease Control and Prevention; Heart Disease Facts; December 2010
- MayoClinic.com; Exercise intensity: Why it matters, how it's measured; March 2011
- Great Lakes Physiotherapy Centres: Strength Training for Seniors
