Exercise Goals for People 65 and Older
For the first time, specific instructions have been issued by the American Heart Association and the College of Sports Medicine regarding exercise for seniors. Steven Blair, PED, from the University of South Carolina, an internationally known fitness expert who helped craft the original recommendations as well as the new ones, calls sedentary living “the biggest public health problem we face.”
Now everyone over 65 can take note: you are not off the hook when it comes to aerobic activities and strength training! You, like your younger counterparts, should be getting 30 minutes of aerobic exercise that noticeably accelerates your heart rate, such as moderately brisk walking, at least five days a week. (Or you can do 20 minutes of vigorous exercise three days a week, or some combination of the two.) To keep your strength and flexibility, do 10-12 strength training exercises, 10-15 repetitions each, twice a week. If you are at risk of falling (a decision made by your doctor) you should add balance exercises. That means you need to develop a well rounded plan of exercise.
Adults over 65, or those between 50 and 65 who have special needs, such as those with arthritis or diabetes, should create their plan with their doctors so that their particular needs can be taken into account. Once you have a plan, joining a gym or YMCA might be the answer. Or getting a personal trainer to help you set up a training program at home might work best.
If you want to live independently into advanced age, regular exercise may well be the key factor. In addition to protecting your heart, staying fit will allow you to and take care of yourself and maintain your home. And don’t worry if you do skip a few days here and there. Research shoes that the positive effects of exercise are retained during short breaks in activity.
For specific details of the plan and tips on how to get started go to the American College of Sports Medicine website.
