Just because you are over the age of 80 does not mean you need to limit your physical activity. In fact, continuing to exercise, regardless of age, will help you maintain your health. To exercise safely over 80 years of age, you should slowly increase the intensity of your workouts. If you detect any signs of injury or soreness, you should take a break from exercising. In general, being over 80 puts you at a higher risk for injuring muscles, bones or joints. See your doctor if you have an injury that is not healing.
Step 1
Begin a walking program if you are new to aerobic exercise after the age of 80. Walk for 20 to 30 minutes three to five times a week. Gradually increase your walking pace and walking distance with each workout.
Step 2
Add jogging to your workouts once you can walk for 30 minutes. Being over 80, you should gradually introduce jogging into your workouts. Alternate between two minutes of walking and one minute of jogging. Walk as needed during your jogging interval to catch your breath. After you can jog for an entire minute, walk for one minute and jog for two minutes. After you can jog for two minutes at a time, begin your workouts with jogging and walk for only 30 seconds at a time when you need to catch your breath or rest your legs. Set a goal to jog for 30 minutes without needing to walk.
Step 3
Immediately apply ice to any achy or sore joints after your workouts for 20 minutes and then reapply the ice if you are still sore. Being over 80 puts you at a higher risk for achy joints after exercise. Therefore, apply ice to your achy joints to reduce swelling and inflammation.
Tips and Warnings
- Buy new running shoes every three months. Never run in worn-out shoes. Drink plenty of water after your workout to prevent dehydration. Apply topical creams to your joints after your workout for pain control, if needed.
- Consult your doctor before beginning an exercise program if you are over 80. Ask your doctor before taking over-the-counter medications for joint pain. Do not overdo your jogging program. Achy or sore joints are signs that you should reduce the intensity of your jogging program or that you should rest.
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