For the elderly it is often very difficult to get the recommended amount of exercise. Although it depends on certain restrictions such as age and limitations due to past injuries, it is recommended that seniors get 150 minutes of exercise per week. That can be broken down into 20 minutes a day for 7 days a week or 30 minutes for 5 days, but less than 10 minutes each day does not provide the most benefits. There are 4 categories of exercise that will improve your health and also give you more positive energy!
Endurance:
Endurance exercise is anything that is done continuously over an amount of time. Like walking, dancing or swimming. This type of exercise will get your heart rate up!
Strength training:
This type of exercise should be done 2-3 times per week with days for rest in between. It should include shoulders, arms, legs, back and stomach, but don’t always focus on one muscle group.
Stretching/flexibility:
It is important to combine this type of exercise with strength training to warm up and cool down the muscles. Yoga is a great and fun way to practice stretching and gaining flexibility.
Balance:
This should also be done 2-3 days per week, but with rests in between days. Similar to yoga, this type of exercise can include side leg raises and toe stands or standing on one leg with your arms held out to the side.
For many the hardest part is getting started. Most importantly is to make it fun! Put on some of your favorite music and dance, start a flower garden or take a walk with a friend. Getting into a routine is also a challenge. Try combining exercise with daily activities, like doing leg raises while your brush your teeth, or lifting some weights while the coffee is brewing. Once you start though, the benefits are endless.
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