What is the amount physical activity the older people who are 65 and above need to stay healthy? Well, this question does not have a direct answer.
The amount of physical activity an older person needs depends on the person’s age plus his or her health level. To maintain or improve health, an older person should undertake two types of physical activity every week. These are the Aerobics and Muscle straightening activity.
An older adult who is 65 years and above should be active on a daily basis. This is someone who is generally fit and does not have any health condition that limits his or her mobility. It is recommended for older adults 65 years and above to set aside at least 30 minutes a day and involve in moderate physical activity.
Light activities are better for your health than none; therefore, even at old age, you should aim at doing something. No matter your age, weight, or health conditions, you should try to be active every day in many ways as possible.
Also, aim at the physical activities which activities incorporate fitness, strength, flexibility, and balance.
Workout guideline for old adults, 65 years and above
The older people, who are 65 yeast and above and have no limits in mobility and health should try as much as they can to be active every day.
They should involve in;
At least engage in 150 minutes of moderate aerobic activity for instance cycling or walking every week. They should also involve in strengthening exercises two or more days in a week, which associates all major body muscles. For instance, hips legs arms back and the shoulders.
Or 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week. This also goes well with strengthening exercises two or more days every week, which will work out all the major muscles. Another work out the alternative is a mixture of moderate and vigorous aerobic activities every week.
For instance, you can choose to run for 30 minutes 2 times and 30 minutes of brisk walking. The two exercises are equal to 150 minutes of moderate activity. It also equates to two or more days of strengthening exercise, which works out the main body muscles.
There is a rule of thumb regarding the type of exercise you engage in. This states that a single minute of vigorous activity offers the same health benefit to that of 2 minutes of moderate activity.
The old people should also try to break up the long sitting hours with light exercises. This is because sedentary behaviours are considered a risk factor for poor health no matter the amount of activity you do.
Older adults are at a huge risk of fall; this is because their legs are weak, and they have a poor balance and others due to medical conditions. Therefore, they should try to exercise with an aim of exercising two times a week.
They should do exercises like Yoga, tea, and dancing.
What are moderate aerobic activities?
Some of the common moderate aerobic activities include:
- Water aerobics
- Playing single table tennis
- Ballroom Dancing
The moderate activities have the power to raise your heart rate and as well as your breath; it will make you breathe faster and feel warmer.
The best way to tell if a person is exercising at a moderate level is if they can talk well but cannot sing.
Daily activities like housework, shopping, or cocking do not count to the 150 minutes of exercising. This is because the effort involved cannot raise the rate of heartbeat. However, they are critical since they break the sting periods.