EXERCISE AND OLDER ADULTS
EXERCISE AND OLDER ADULTS
In adults over 50, it is vital to maintain an active lifestyle.
Sometimes we get so busy with life that we forget to take care of ourselves, but most of us are empty nesters now and we don’t have the excuse of running kids everywhere. It is now time to focus on ourselves.
Below is information that can help you with making a decision to begin a good exercise program and to be consistent.
In order to improve cardio-respiratory and muscular fitness, bone and functional health, reduce the risk of cognitive decline and depression you need to do the following:
Older adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity.
For additional health benefits, adults should increase their moderate-intensity aerobic activity to 300 minutes per week or engage in 150 minutes of vigorous-intensity aerobic physical activity per week.
Adults with poor mobility, should perform physical activity to enhance their balance and prevent falls on 3 or more days each week.
Muscle-strengthening activities, involving major muscle groups should be done 2-3 times each week. Most people don't know how to use weights correctly so beginning with a Personal Trainer is important so you can be monitored.
The loss of strength and stamina attributed to aging is in part caused by reduced physical activity.
Inactivity increases with age. By age 75, about one in three men and one in two women engage in no physical activity.
Among adults 60 and older, walking and gardening or yard work are the preferred physical activities.
Social support from family and friends has been consistently and positively related to regular physical activity.
Benefits of Physical Activity:
Helps maintain the ability to live independently and reduces the risk of falling and fracturing bones.
Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer, and diabetes.
Can help reduce blood pressure in some people with hypertension (guidelines for this have recently changed).
Helps people with chronic, disabling conditions improve their stamina and muscle strength.
Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being.
Helps maintain healthy bones, muscles and joints.
Helps control joint swelling and pain associated with arthritis.
Before joining The Fitness Center I questioned the value of strength training and nutrition in my running routine. I was amazed what I discovered. The professional trainers, state of the art equipment and nutritional meetings have improved quality of life.Tom Russell
THE FITNESS CENTER 205-870-1121