Move More
As you age, one of the most effective ways to maintain your independence and overall health is by being
physically active. According to the Centers for Disease Control and Prevention, physical activity may
build strength and balance, which may help prevent falls. It does a lot of other great things as well. It
helps many people with depression and anxiety and can boost overall wellbeing. It can also lower blood
pressure and help to maintain bone and joint strength.
For adults who are at least 65 years old, physical activity is even more crucial. The right exercises may
help build strength, balance, and flexibility, which are needed to do everyday task--like waking, carrying
groceries, opening doors and going up stairs.
Being physically active doesn’t necessarily mean going to the gym 5 days a week (although that can be
a great option for many people). Physical activity can be broken up in to increments and spread
between the week. If that seems like too much, remember some movement is better than no movement
and will offer some sort of benefit.
Guidelines For Older Adults
According to the U.S. Department of Health and Human Services, adults who are 65 years and older
should strive for 150 minutes of moderate intensity physical activity a week or 75 minutes of vigorous
aerobic intensity physical activity a week. The types of exercise can be mixed and matched, and they
don’t have to be done all at once. They can be split up into 10-minute increments. Older adults should
also try to mix in strength training at least 2 times a week.
Exercise Standards for Seniors
Moderate Intensity
You will notice an increase in your breathing and heart rate while doing this type of physical activity.
However, will be able to have a conversation with someone else at the same time with relative ease.
Vigorous intensity
For this type of physical activity, you will notice a will notice a significant increase in your breathing and
heart rate and you would have a hard time talking at the same time.
Exercise Ideas
Walking
Swimming
Biking
Dancing
Tennis
Yoga
Pilates
Aerobic classes
Gardening