If you are over the age of 60, regular physical activity will reduce your stress levels, combat chronic disease such as back pain and reduce your risk for heart disease and osteoporosis, according to MayoClinic.com. Exercise also may help you prevent type 2 diabetes and certain types of cancer. Choosing the appropriate activity level will help you meet your health goals.
Moderate Cardio Activity
People over the age of 60 need at least five hours of moderate-intensity activity weekly, according to the Centers for Disease Control and Prevention. That breaks out to about 60 minutes, five times a week. Moderate activity includes exercise such as walking, gardening or riding your bike on a level surface. During moderate activity you can sing your favorite song without stopping to catch your breath. Before starting any exercise plan, it's important to consult your doctor.
Vigorous Cardio Activity
As your body gets stronger, vigorous activity is another option for your workouts. You don't need to work out as long with vigorous activity. For example, you need only 150 minutes of vigorous activity weekly, compared with 300 minutes of moderate activity. This breaks down to about 30 minutes, five times a week. Examples of vigorous activity include jogging, running and playing racquetball. During vigorous activity you can say only a few words without stopping to catch your breath.
Interval Training
If you want to improve your strength and increase calorie burning, interval training is an option. With interval training, you alternate moderate activity with vigorous activity. For example, you might start out with brisk walking. After a few minutes, you might jog for a few minutes. Continue to alternate between the two different types of activity for you entire workout.
Strength Training
Adults over the age of 60 also need muscle strengthening sessions at least twice weekly, according to the Centers for Disease Control and Prevention. Focus on working out your major muscle groups such as your hips, back, chest, shoulders, arms, legs and abdomen. Use your own body weight, resistance tubing or free weights to work your muscles. Don't work out the same muscle group two days in a row. For example, if you work out your legs on Monday, wait until at least Wednesday to work out your legs again.
References
- MayoClinic.com; 7 Benefits of Regular Physical Activity; June 2009
- MayoClinic.com; Get stronger, leaner, healthier; June 2010
- Centers for Disease Control and Prevention; How much physical activity do older adults need; March 2011
- MedlinePlus; Tips for losing weight; October 2009
- U.S. Department of Health and Human Services; Statistics Related to Overweight and Obesity; February 2011
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