Exercising After 60 Years: The Benefits of Staying Active
The Benefits of Exercise After 60 Years
As we age, our bodies become more vulnerable to the effects of inactivity. Research shows that regular exercise can reduce the risk of developing a wide range of health problems, from heart disease and stroke to diabetes, osteoporosis and depression. Exercise can also help us to stay mobile and independent for longer.
What Kind of Exercise Should I Do?
The best kind of exercise for seniors is low-impact aerobic exercise. This includes activities such as walking, swimming, cycling, and using an elliptical machine. These activities will help to improve your overall fitness, while also strengthening your bones and muscles. Resistance training is also beneficial, as it helps to maintain healthy muscle mass.
How Much Exercise Is Needed?
The American College of Sports Medicine recommends that adults aged 60 and over should aim to do at least two and a half hours of moderate-intensity aerobic exercise every week. This can be broken down into 30 minutes of exercise on five days of the week. In addition to this, seniors should also aim to do muscle-strengthening activities at least two days a week.
What Are the Benefits?
Exercising after 60 has many benefits, including improved balance and coordination, increased strength and endurance, better sleep and increased energy levels. Regular exercise can also help to reduce the risk of falls, reduce cholesterol levels and blood pressure, improve your mood, and even reduce the risk of certain types of cancer.
Tips for Starting an Exercise Program
If you’re just starting out with exercise after 60, it’s important to take things slowly. Start with just five minutes of exercise a day, and gradually increase the amount of time and intensity as you get stronger. It’s also important to listen to your body and rest when needed. Finally, make sure to wear comfortable shoes and clothing, and always stay hydrated.