Exercise

Exercise is important for seniors. In our workshops on Health and Wellness, I talk about the need for seniors to be physically active at least 30 minutes a day for a minimum of 5 days a week. What I don't do is talk about what type of exercise is best. As seniors, many of us have all sorts of physical conditions that don't allow us to the same exercises as those younger than us. If you have not been active it is important that you always check with your healthcare provider to ensure the exercise regime you are about to start is the best one for you. 

Three articles on the best exercise at any age caught my eye. One is from US News Today and the other from Pure Health Research and the final one is from Oprah. They are similar in their advice.  

Age 50s - Protect your heart and core. Being active is not an assurance to realize that, aches and pains will start to crop up now. This is the time to battle your body's tendency to curve forward in your 50s, which can cause chronic back pain, don't slouch while you're walking—extend your body. This simple change can make a big difference in your spinal alignment. It is best and recommended for 30 minutes of aerobic activity five times per week to preserve heart health as you age. In your 50s, exercising with mild to moderate exertion instead is effective, and you and you can do it every day of the week because you won't be sidelined by extreme fatigue or muscle soreness.

Protect your heart and core. No matter how active you've been, aches and pains will start to crop up now, 

You'll also have to fight your body's tendency to curve forward in your 50s, which can cause chronic back pain and give you a "dowager's hump." They recommend yoga and pilates for strengthening your abs and back, or "core." And don't slouch while you're walking—extend your body. This simple change can make a big difference in your spinal alignment.

The American Heart Association (AHA) recommends 30 minutes of aerobic activity five times per week to preserve heart health as you age. Since you'll start to need more recovery time from vigorous workouts in your 50s, the experts suggest exercising with mild to moderate exertion instead. It's just as effective, and you can do it every day of the week because you won't be sidelined by extreme fatigue or muscle soreness.

Age 60 and above - Physical activity includes leisure time physical activity like walking, dancing, gardening, swimming. For occupational exercise, you can do household chores, play, games, sports or planned exercise in the context of daily, family, and community activities. Senior citizens should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.

Focus on prevention. Are you exercising regularly? Good—you are less likely to die prematurely from a chronic condition such as diabetes or heart disease, the AHA says. Staying strong through your 60s will also improve your odds of surviving a fall, which the Centers for Disease Control and Prevention pegs as a high risk once you hit 65. Recent research found that women in their 60s and 70s face as much as five times the risk of death within a year of suffering a hip fracture. Strong muscles and bones and good balance can help you avoid taking a tumble.

For the 60 plus age group
What to do: Regular strength training 
Why: Not for the reason you think: You'll give your brain a lift. Women in their 60s and 70s who lifted weights twice a week had fewer white matter lesions on their brains, a warning sign of cognitive decline that is also connected to a higher risk of dangerous falls, according to a study in the Journal of the American Geriatric Society. Those who strength-trained only once a week didn't see the same benefits. 

The Plan: Using medium-heavy weights (you should be able to do 10 reps of each move before you need a break), do a variety of moves that work your whole body for 40 minutes, twice a week. Here are a few exercises to get you started: this move that works your arms and abs at the same time; a great shoulder toner; and this combo exercise that strengthens your entire lower body. 

What to do: Light activity like walking and gardening 
Why: Weight gain after menopause—especially extra weight around your midsection—can increase your risk for health problems like diabetes, heart disease, and even certain cancers. It's easier to gain weight after menopause, but there is a silver lining: It's also easier to lose it. Even light physical activity, like walking and gardening, has a bigger impact on the weight and belly fat of post-menopausal women than younger women (per new research presented at the annual meeting of the North American Menopause Society.) 
The Plan: Find an activity that gets you up and moving regularly and try to commit to 30 minutes of it every day.


The amount of physical activity you need to do each week depends on your age.  Regardless of what type of activities you choose, physicians and other experts suggest choosing something you enjoy to stay on the path to optimum health and wellbeing through exercise.