How much and what kind of exercise do you need to improve and maintain good health?
The American College of Sports Medicine and the American Heart Association updated their Physical Activity Guidelines in August 2007. These guidelines are for adults over age 65, and for those age 50 to 64 with a chronic condition.
*Choose Moderate or Vigorous Aerobic (Endurance) Exercise
All healthy adults need endurance exercise, which accelerates the heart rate. This can be done either with moderate or vigorous exercise. Examples are brisk walking, easy jogging, dancing, biking, swimming, or warer aerobics. Alternating between moderate activity some days and vigorous activity other days is a good plan.
Moderate Aerobic Exercise consists of 30 minutes a day, five days a week.
What does doderate aerobic exercise f eel like? A moderate level of activity noticeably increases the heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation. On a 10-point scale, with zero being a state of rest, moderate would be a 5 or 6.
What Does Vigorous Aerobic Exercise Feel Like? The heart rate is substantially increased, and you are likely to be sweating and most likely can talk in phrases. On a scale from 1 to 10, vigorous exercise would be a 7 or 8.
*Add Strength Training 2 to 3 Days a Week
Strength training is especially important for older adults to prevent loss of muscle mass and bone density which enables you to move and function better. Do 8 to 10 strength-training exercises, 8 to 12 repetitions of each. Strength training exercises have you lift, push or pull to increase muscle strength and endurance. These include lifts with dumbbells and barbells, resistance bands or gym equipment. A general program consists of 8 to 10 exercises (10-15 repetitions each).
*Add Flexibility Exercises to Your Program
Take extra time on each exercise day to stretch your major muscle and tendon groups. Take 10 to 30 seconds per stretch and repeat each stretch 3 to 4 times. Flexibility will help you in your daily activities.
*More Is Better -- But Getting Started is Best
These guidelines outline the minimum amount of exercise you need to maintain good health. However, some older adults may have limitations and not be able to meet the minimum. Any amount of exercise is better than none, so getting started is the key. If you workout longer or more often, you further improve your fitness and reduce your risk of chronic disease and weight gain. Work with a health professional to develop safe activity plan that takes your health conditions, risks, and therapeutic needs into account.
Contact Dode Hutchison, Coordinator of the Active Aging Program at CAC Silver Lake, at 425-745-1617 Ext. 2223 or dodeh@columbiaathletic.com
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