Seniors and Exercise
If you’re an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. This can include walking, swimming, cycling, and a little bit of time every day to improve strength, flexibility, and balance.
The Centers for Disease Control suggest this amount of time for generally fit Americans aged 65 and older. Even though this sounds like a lot, the good news is that you can break it down into 10- or 15-minute chunks of exercise two or more times a day. Here’s an example of what a week could look like, along with suggestions for some exercises you can do to get started:
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
15 minute walk 2x day |
15 minute walk 2 x day |
30 minute cycle, swim, aerobics |
REST |
30 minute walk or 15 minute walk x2 |
30 minute cycle, swim, aerobics |
REST |
Strength |
Balance |
Strength |
Balance |
Strength |
Balance |
Balance |
Balance |
Flexibility |
Balance |
Flexibility |
Balance |
Flexibility |
Flexibility |
Flexibility |
|
Flexibility |
|
Flexibility |
|
|
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