How Much Exercise Is Enough?

According to the Centers For Disease Control (CDC), the average person 65 years or older, exercise for seniors should ideally include both:

a) Aerobic (cardio) exercise to increase heart and lungs activity;
b) Plus strength training for the various muscle groups.

The major muscle groups include arms, shoulders, chest, abdomen, back, hips, legs. Exercise for seniors should include using these muscles groups several times per week.

Here is a simple breakdown of the ideal amount of exercise for seniors:

• 2 ½ hours of moderate aerobic (cardio) exercise each week (including brisk walking) and muscle strengthening for all muscle groups a couple days a week; OR
• 1 hour and 15 minutes of vigorous aerobics and muscle strengthening for all muscle groups a couple days a week.

Any of this can be done in (at least) 10-minute segments throughout the day and week. It takes a good 10 minutes of any activity for it to really be effective. Stretching and joint exercises can also be included. And what is considered moderate exercise for seniors, may be vigorous for others. Like walking.

It depends on what shape your body is in (and we're not all going to look like the picture here), what you are used to, and your overall health. Moderate exercise will simply make your heart beat faster and you will breathe harder.

With vigorous exercise like running, you will also break into a sweat. And if the mere idea of running makes you gasp in advance (like me), then just walk. As rapidly as possible. I guess they call this "power walking." Walking alone will make me break into a sweat after a while.

Sweating is healthy for you, of course, for your liver and for cleansing toxins out of your body. Just be sure to shower afterwards, or the toxins can be reabsorbed, one of my health professional friends has advised me. And as we age we should always consult our doctors or health professionals regarding exercise for seniors and middle-aged folks too, especially if we have health issues.

Exercise for seniors is meant to be flexible and fun, even social. If you don’t know where to start, check out the following possibilities in your area:

• Senior center 
• Fitness club
• Church groups
• Some local clinics and wellness centres offer exercise classes
• YWCA or YMCA
• Community ed centre

Whatever you choose to do, be sure to always consult your medical professional first if you have any concerns. And pay attention to your own body. The most important thing is – to get moving – even in a small way! And consistently!

Remember, exercise for seniors… 

* Is good for your heart

* Stabilizes blood pressure

* Increases proper lung functioning

* Improves back pain

* Decreases joint pain and stiffness

* Is excellent for weight control

* Strengthens the immune system

* Helps manage diabetes and glucose levels

* Increases muscle strength

* Improves flexibility

* Helps with arthritis pain, including rheumatoid arthritis

* Helps maintain good balance

* Improves overall walking ability

* Reduces falls and injuries

* Strengthens bones and improves bone density

* Lifts your mood and helps with depression

* Calms and relaxes, and can ease anxiety

* Improves ageing and sleep problems

* Lessens daytime drowsiness

* Improves restless leg syndrome (RLS) and leg cramps

* Can provide important social activity too