So many people above the age of 65 wonder how far they should be involved in the area of physical training in their own fitness. For them to improve their health and remain healthy, adults who are older should engage themselves in a number of physical fitness activities every week either to strengthen their muscles or what is known as aerobic activities.
If you are above the age of 65, generally fit, devoid of any health condition limiting your mobility, remaining active is something you have to try and should be your aim. One of this is trying to engage in around 150 minutes of fairly good aerobic activity fitness intensity like walking fast or cycling every week. Muscle strengthening exercises can be tried twice a week to ensure all the muscle groups have been worked up. They include the arms, shoulders, chest, abdomen, back, hips and legs. It is also good to aim at 75 minutes of heightened aerobic activity like a tennis game or running each week combined with muscle strengthening activities on two or so days each week to work all the different muscle groups across the body.
Moderate intensity fitness activity
As a person who is above 65 years of age, it is important to understand what moderate intensity aerobic fitness activity entails. These are generally activities that require very moderate efforts from anyone. They include line and ballroom dancing, engaging in water aerobics, walking a little faster, bike riding on a level ground, playing a game of tennis, volleyball, canoeing or even a lawn-mower pushing.
Little helps in exercises
People who are inactive enjoy a lot of health benefits immediately after they have started physical activity than those individuals already fit. A little activity should be the aim of anyone above 65 years and above than none whatsoever.
Moderate intensity fitness activities
Through moderate intensity fitness activities, the heart rate is raised making the individual feel warmer and breathe faster. You can tell if you engage in moderate intensity exercising if you are able to talk but not sing a song’s words. Remember the normal activities you are engaging in on a daily basis such as housework or cooking count towards the two and half hours of moderate intensity fitness activity you require every week. Minimizing the amount of time spent watching television, listening to music and reading or any other passive activity is highly advised. Try out some activity as little as it might be and no matter how light it is you will improve your health.
Vigorous intensity fitness activity
Some of the fitness activities that require some vigorous effort include aerobics, running or jogging, energetic dancing, playing football, hiking uphill, single tennis play, fast bike riding perhaps on hills, fast swimming and some martial arts. In vigorous intensity fitness activities, the individual is breathing fast and hard as the heart rate keeps rising. In case you are seriously engaged at this level, talking will almost be impossible except to say a couple of words without taking a breather.
If you are unable to get 150 minutes each week for moderate intensity fitness activities, you can go for 75 minutes each week of vigorous intensity fitness activities.
Fitness training for this age is quite tricky and has to be taken up only under strict professional advice from fitness trainer who are well trained from institutes like ACPE Academy in Sydney.
- License: Royalty Free or iStock source: http://www.123rf.com/photo_3813525_senior-jogging-with-his-dog.html
Adeline Erwin is a fitness coach and health enthusiast living in Australia. She conducts free fitness classes for seniors at her neighborhood’s community center.