May 25th is a day dedicated to supporting the importance of routine physical activity for older adults. Including routine physical activity into life as an older adult (65+) is one of the best things we can do to maintain our health. Some of the health benefits include less pain, lower risk of multiple diseases and keeping a better mood. Physical activity can also help make daily life easier.
How much physical activity should older adults engage in?
According to the CDC, “Adults aged 65 and older need:
• At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
• At least 2 days a week of activities that strengthen muscles.
• Activities to improve balance such as standing on one foot about 3 days a week.
If chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and conditions allow.”
Physical Activities for Older Adults
Aerobic:
• Dancing
• Swimming
• Walking/Hiking
• Water Aerobics
• Jogging/Running
• Sports, such as tennis or racquetball
• Walking while golfing
• Aerobic exercise classes
• Yoga/Tai Chi for balance
• Light yard word (raking or pushing a lawn mower)
• Cycling (outdoors or stationary)
• Vacuuming
Muscle-Strengthening:
• Utilizing exercise bands, hand-held weights or weight machines
• Gardening (digging, lifting and carrying)
• Various yoga postures
• Body weight exercises, such as squats, pull-ups, lunges, planks or push-ups
• Various forms of tai chi
• Carrying groceries
• Pilates
• Washing the windows or floor