Age does not matter in fitness. Fitness is actually a matter of concern that people should pay attention to, even after reaching their mature age. These days, we can hear from the news or read from online articles that there are indeed old people whose ages are 70 and beyond, yet are still able to do well in their fitness-related activities. This simply shows us that fitness for old people may be pursued successfully and safely.
The usual concerns for old people are health problems associate with their ripe age. Their bodies are also not that robust as they used to be while they were still younger. However, just as a younger person needs to take caution in pursuing his/her fitness goals, aged people only need to be well-informed about how they can safely workout in order to remain fit.
Consultation With The Doctor First
Before performing any exercise, it will be best to consult first with the doctor if an elderly person can safely do it or not. Through a consultation with a health care provider, one may also know what physical activities are okay to be performed and how intense these activities can be.
Ideal Activities For Elders
Muscle-strengthening and aerobic exercises are the two ideal activities that people aged 65 and above must perform on a weekly basis in order to improve health or stay healthy.
Moderately Intense Exercises
If a person has no condition that limits his/her mobility, daily performance of moderately intense aerobic activities may be done like fast walking or cycling for two and a half hours weekly. Water aerobics, dancing (line and ballroom), pushing the lawn mower, volleyball and canoeing are also other activities of reasonable intensity.
These activities let you work hard enough so the heart rate may increase so you can produce sweat. One way to know if an activity is moderate is if you can still talk while performing it, yet, you cannot actually sing the exact lyrics of a song.
Vigorously Intense Exercises
Running or playing single tennis can be considered vigorously intense activities and should be performed for 75 minutes each week. Fast swimming, biking fast or on an elevated ground, football, uphill hiking, dancing and martial arts are also considered vigorous activities. They let you breathe fast and hard, making your heart rate considerably faster. While doing vigorous activities, you need first to pause and breathe before you can sing lyrics of a song.
Muscle-Strengthening Activities
These are exercises that must be performed with counting in repetitions and in sets. Repetition refers to a full movement of any activity like sit ups or weight lifting. Set is one group of many repetitions. An elderly individual needs 8-12 repetitions in a set of each activity. Up to three sets can be beneficial.
Other Beneficial Activities
Elders have high risks of falling due to weakened legs, medical conditions and poor balance. To compensate for these, exercises or activities that can help improve coordination and balance should be performed; such as tai chi, dancing and yoga.
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