As a senior, keeping up with a fitness plan can feel daunting, but creating a plan that works for you is easier than you think and more important than you can imagine. To grow even stronger as you age, the Center for Disease Control (CDC) recommends the following fitness guidelines.
If you’re 65 or older, generally fit, and without any health impairments, find the plan below that works best for you. Leena Kodali, MD, medical director at the St. Joseph Health MatureWell Lifestyle Center, says, “Remember to always ask your doctor before beginning a new exercise regimen, especially if you have a chronic condition.”
WellTip: What counts as “brisk walking”? You should be able to talk as you walk but not sing.
WellTip: Try to do 8-12 reps at a time; but for a challenge, you can double or even triple your reps as long as you take a break in between.
OR
WellTip: What counts as “intense” activity? You should be breathing hard enough that you won’t be able to say more than a few words at a time.
WellTip: Even heavy gardening, like digging and shoveling, or practicing yoga can be a great way to strengthen your muscles.
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If you’re a previously active senior looking for a real challenge and even stronger health benefits, the CDC recommends doubling your aerobic activity for maximum results but staying consistent in your muscle-strengthening activities.
Be sure to keep track of your progress to make sure you stay moving with your fitness plan. Use the downloadable chart below to track how you’re building muscle strength, improving balance, and increasing your endurance. Be careful not to exercise the same muscle group two days in a row, and include balance and flexibility exercises in between!
If you need help getting active, the St. Joseph Health MatureWell Lifestyle Center provides health and wellness services to adults 55 and over. The MatureWell facility offers a wide range of services and amenities, including primary care from a board-certified geriatrician, outpatient therapy services, and a gym and indoor pool. Begin your fitness journey at MatureWell today.
Sources:
CDC | How much physical activity do older adults need?
NIH NIA | Exercise and Physical Activity
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