No matter what your age, you can improve your fitness. If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.
While there is no way to fully “stop the clock,” it's possible for many older adults to increase muscle strength with exercise, which can help maintain mobility and independence into later life.
Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
It is safe for most adults over 65 years old to exercise. Even most patients who have chronic illnesses can exercise safely. These include heart disease, high blood pressure, diabetes, and arthritis. Many of these conditions are improved with exercise.
Get aerobic exercise: Most older adults need about 2½ hours of aerobic exercise, like brisk walking, every week. That's about 30 minutes on most days. Endurance exercises like walking, dancing, and playing tennis help your breathing, heart rate, and energy. Stay flexible: Try stretching and yoga.
Early morning exercise can help your aging loved one stick to his/her goals to stay active and well before daily plans get in the way. A morning exercise routine can help keep your loved one's brain and body healthy with increased mental focus.
Older adults who walk three to four miles a day — 6,000 to 9,000 steps — were found to be 40 to 50 percent less likely to suffer a heart attack or stroke than those who walk a mile (2,000 steps) a day, according to research published in the journal Circulation.
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
What's happening. With age, bones tend to shrink in size and density, weakening them and making them more susceptible to fracture. You might even become a bit shorter. Muscles generally lose strength, endurance and flexibility — factors that can affect your coordination, stability and balance.
Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.
Many experts agree that the recommended steps per day for seniors is 7,000-10,000. People who live with a disability or chronic illness can still benefit from an active lifestyle, and depending on individual abilities may strive for 5,500 steps per day.
Research has shown that it's important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits.
Studies have consistently found that regular walking can have great health benefits.
“But,” continues Jamie, “if you walk briskly for 30 minutes and include enough activity throughout the day to reach the combined total of 10,000 steps, you're burning about 400 to 500 calories a day, which means you're losing one pound each week.”
You can take fitness tests given by a qualified personal trainer. You might also find at-home options, such as the sit up test, pushup test, sit-and-reach test, and the 1.5-mile run. There are online articles saying what the age-related norms are for these exercises for men and women.
The recommended amount of cardiovascular exercise for people over age 65 is 30 minutes per day, five days per week. If you can't do all 30 minutes at once, break up that 30 minutes into shorter sessions. Even 5- or 10-minute bouts of exercise count.
“A light amount of food will help you get through the workout session more comfortably and with more energy.” (Here's what to eat before a workout.) It's extra important for older adults over 55 to eat something before exercising—especially when working out first thing in the morning.
Adults aged 65 and over should: aim to be physically active every day, even if it's just light activity. do activities that improve strength, balance and flexibility on at least 2 days a week.