Exercising is one of the most effective ways to keep the mind and body healthy, especially for older adults. It can help you maintain strength and balance. Exercise can also be good for mental and cognitive health. But how much exercise is too much for seniors?
This post will explore the limits of how much exercise is healthy for seniors.
How Much Exercise is Too Much for Seniors: Understanding Your Limits
If you’re caring for an older person, you might want them to exercise for several reasons. However, you might also worry about them being too active.
How Much Physical Activity Do Seniors Need?
Older adults aged 65 and above need at least 150 minutes of moderate or 75 minutes of vigorous-intensity activity weekly. It can be 30 minutes a day of moderate-intensity activity done five times a week. Or 15 minutes a day and five times a week of vigorous-intensity activity.
What are the Benefits of Exercise for Seniors?
Exercising has several benefits for older adults. These benefits include:
- Maintains strength, which helps promote independence
- Improves balance and flexibility, lessening the risk of falls
- Provides more energy
- Prevents or delays health conditions like obesity, type 2 diabetes, heart disease, cancer, etc
- Enhances mood and mental health
- Improves bone health
- Promotes good sleep
- Improves cognitive function and lowers the risk of dementia
Types of Activities and Varying Intensities
It’s also important to include a combination of activities with different intensities when doing regular exercises. A good exercise routine for seniors should also include balancing workouts and stretching.
Here are examples of physical activities that are suitable for seniors:
- Light Activity: Try household chores like sweeping, mopping, and vacuuming for light activity. Slow walking, standing up, and moving around can also help.
- Moderate Activity: Seniors can try brisk walking, bike riding, dancing, water aerobics, yoga, and yard work for moderate exercise.
- Vigorous Activity: Activities like jogging, running, lifting weights, basketball, squats, hiking, lunges, planks, sit-ups, and push-ups are forms of vigorous exercise.
Try Different Types of Exercise
Seniors should try to vary workouts. The following are types of exercise seniors should consider:
- Aerobic Exercises: This type of exercise is good for getting your heart going. Examples include walking or hiking, dancing, swimming, water aerobics, jogging or running, cycling, etc.
- Strength Training: Seniors need to work to build and maintain muscles. It could be leg muscles, hips, back, abdomen, chest, shoulders, or arms. These include using weights or weight machines, body-weight exercises, lifting, carrying heavy objects, etc.
- Balance Activities: Working on your balance is also important. It can prevent accidental slips and falls. You can try walking backward, standing on one leg, walking heel-to-toe, etc.
When it comes to the right amount of exercise, the exact answer depends on the individual. If it feels like you are pushing yourself too hard, listen to your body. It is also important to consult your doctor about your exercise routine.
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