Exercise and physical activity are good for just about everyone, including older adults. It can prevent many of the health problems that seem to come with age. Exercise and physical activity are not only great for mental and physical health, but also helps the muscles grow stronger for doing day-to-day activities without becoming dependent on others.
There are four main types and each type is different. Doing them all will give most benefits.
• Endurance, or aerobic, activities increase your breathing and heart rate. Brisk walking or jogging, dancing, swimming, and biking are some of the examples.
• Strength exercises make your muscles stronger. Lifting weights or using a resistance band can build strength.
• Balance exercises help prevent falls
• Flexibility exercises stretch your muscles and can help your body stay limber.
Older adults should move more and sit less throughout the day. Keep in mind, some physical activity is better than none. Older adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits.
The key to being successful and safe when beginning a physical activity routine is to build slowly from ones current fitness level. Over-exercising can cause injury, which may lead to quitting. A steady rate of progress is the best approach. To play it safe and reduce your risk of injury:
• Begin the exercise program slowly with low-intensity exercises.
• Warm up before exercising and cool down afterward.
• Pay attention to the surroundings when exercising outdoors.
• Drink water before, during, and after the workout session.
• Wear appropriate fitness clothes and shoes for activity.
• Discuss the exercise and physical activity plan with the doctor, in case of suffering from a specific health condition.
300 minutes a week of moderate-intensity activity (60 minutes a day, 5 days a week), or 150 minutes a week of vigorous-intensity activity (30 minutes a day, 5 days a week), or an equivalent combination, will give maximum health benefits.
Need more advice or treatment? Many health care experts at antarnaad are always here to help you out. Antarnaad is a growing network of experienced physiotherapists, dietitians and nutritionists, fitness trainers and Yoga experts providing treatment for all the conditions. For more information visit our website www.antarnaad.net or call our Consultant: Mb: 9899700187
