How Much Physical Activity Do Seniors Need?
Seniors & Physical Activity: The Centers for Disease Control and Prevention offers Guidelines
Today, most people are aware that exercise and physical activity are important to staying healthy and fit. But it’s often difficult to figure how much exercise is enough, in order to know if you’re on the right track. Fortunately, the Centers for Disease Control and Prevention offers guidelines. Their website says, “If you’re 65 years of age or older, are generally fit, and have no limiting health conditions, you can follow the guidelines listed below:”
For important health benefits, older adults need at least:
- 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
- muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
- 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
- muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
- An equivalent mix of moderate- and vigorous-intensity aerobic activity and
- muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
For even greater health benefits, increase the time. If you go beyond 300 minutes a week of moderate-intensity activity, or 150 minutes a week of vigorous-intensity activity, you’ll gain even more health benefits.
150 minutes each week sounds like a lot of time, but it’s not. As the CDC website points out, that’s 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don’t have to do it all at once. You can even break it up into smaller chunks of time during the day. It’s about what works best for you, as long as you’re doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.
Of course, be sure to consult with your physician before beginning any new exercise routine. One should know their physical limitations and gain the advice of their doctor beforehand. If you, or a senior loved one, are seeking senior care or services, be sure to visit alternativesforseniors.com to assist your search for senior living and care options.
BLOG Date: Thursday, May 21, 2015
Writer: Ryan Allen