Exercise is good for everyone and can be especially beneficial for counteracting the negative effects of aging. For people over age 65, increasing your activity level can improve your diabetes, cholesterol levels and blood pressure. Regular exercise can also keep your mind functioning better and even extend your life expectancy. Your objectives for exercising once you are over 65 change just slightly from the goals you had when you were younger.
Endurance
Developing your endurance is your first objective for exercise. This has positive effects on your ability to function independently. It reduces your risk of developing type II diabetes as well. You need to get 150 minutes of moderate aerobic exercise every week. This can be broken up into chunks as small as 10 minutes. Incorporate aerobic activities like walking, climbing the stairs, or even riding a bike to improve your endurance.
Strength
Another objective for exercise in the elderly is muscle strengthening. Training your muscles not only helps you do everyday activities, it has been shown to decrease the chance for fractures in the elderly. At least two times per week, do a muscle strengthening routine. Resistance band exercises are an effective strength training tool for seniors. Perform the exercises slowly and in a controlled manner. Aim for three sets of eight to 12 repetitions of each exercise. When the exercises become too easy for you, increase the tension in your band by wrapping it around your hand a second time.
Balance and Flexibility
Improving your balance and increasing your flexibility can reduce your chances of falling and getting hurt. For the best results, incorporate balance and stretching exercises every day. Execute poses by balancing on two feet and, if you can, balancing on one foot at a time as well. Stretch all of the muscle groups of your body, holding each stretch for at least 30 seconds. Put these stretching and balancing exercises at the end of your workout when your muscles are warmed up.
Enjoyment
A final objective for elderly exercise should be enjoyment. If you have fun exercising, you are more likely to continue doing it. Consider activities that are enjoyable for you, for example, dancing or golfing. Choosing an exercise you can do with a partner, like dancing, can not only increase your enjoyment but can also add a social benefit to your exercise. Finally, participating in a variety of exercises may increase your enjoyment level and offer your the benefits of cross-training your heart and muscles.
References
- American Academy of Family Physicians: Promoting and Prescribing Exercise for the Elderly
- Medicine and Science in Sports and Exercise: Exercise Training Guidelines for the Elderly
- "The New York Times"; Staying on Balance, with the Help of Exercises; John Hanc; September 15, 2010
- Centers for Disease Control and Prevention: Physical Activity for Everyone -- How Much Physical Activity Do Older Adults Need?
- Sports Injury Clinic: Resistance Band Exercises
- MayoClinic.com: Fitness -- Stretching: Focus on Flexibility
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