As we get older, regular physical activity is one of the most important things we can do for our health. It can help prevent many of the health problems that may come with age, including cardiovascular disease, diabetes and osteoporosis. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others. And, it helps to keep stress away and elevate your mood.
I just returned from a trip to Prescott to visit my mom and her husband. I was there for less than 24 hours, but that didn’t stop them from their scheduled physical activity. At the ages of 79 and 83, they play in a tennis league. Tennis is giving them the health benefits of cardio, muscle/bone strength, coordination and balance. They also participate in stretching activities and recognize the importance of just a 15 minute walk after a meal.
The more physical activity you do, the greater the health benefits. If you are just starting an exercise program, check with your doctor first. At a minimum, the Center for Disease Control and Prevention (CDC) recommends the following for older adults:
2 hours and 30 minutes of moderate-intensity aerobic activity
(brisk walking) OR 1 hour and 15 minutes of vigorous-intensity
activity (running, spinning, etc.) every week.
AND
2 or more days of muscle-strengthening activities that work all
major muscle groups (legs, hips, back, abdomen, chest, shoulders,
and arms).
Aerobic activity or “cardio” gets you breathing harder and your heart beating faster. Most types of activities count as long as you do them for at least 10 minutes at a time. Intensity is how hard your body is working. A good rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. However, everyone’s fitness level is different. What’s important is that you do what is right for you and your abilities and that you just do it!
Muscle-strengthing activities will help keep you from losing muscle as you get older. To gain health benefits, you must do these exercises to the point where it’s hard for you to do another repetition without help. There are many ways you can strengthen your muscles. The activities you choose should work all the major muscle groups of your body. Two activities that our community does together for strengthening muscles and bones are Resistance Training (lifting weights, push-ups, pull-ups and more) and TRX Suspension Training (Total Body Resistance Exercise) where you are using your own body weight to perform the movements. A couple other examples of muscle-strength activities would be heavy gardening (digging, shoveling) or yoga.
Bone-strengthening activities, in addition to muscle-strengthening activities, becomes very important as we get older to help prevent osteoporosis. See my blog here about bone density. The best exercise for your bones is the weight-bearing kind, which forces you to work against gravity. Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing. Examples of exercises that are not weight-bearing include swimming and bicycling. Although these activities help build and maintain strong muscles and have excellent cardiovascular benefits, they are not the best way to strengthen your bones.
Variety and getting the right balance of activities in your weekly fitness routine is the key. Your goals; whether it be weight loss, maintenance, building tone/definition, or building strong bones will determine your own unique fitness routine. For me, at 56 years old, I have been able to increase my bone density by doing resistance training twice a week. I have been able to maintain a weight loss for over 6 years by staying committed to healthy nutrition and a regular workout routine that, in addition to 2 days of resistance training also includes TRX and spin classes. Anyone can achieve their goals, but first you need to declare those goals. Write them down and share them with an accountability partner. Create a weekly schedule that includes both cardio and resistance training and stick to it! You will see results and be on the path to getting healthier as you get older.
Get strong!
Amy