Ready, Set, Move!

Seniors display a wide range of health and fitness levels. Individuals of the same chronological age can differ dramatically in physiological age and response to exercise (ACSM, 2008). Although aging is inevitable, staying physically fit through exercise and physical activity can combat gradual muscle loss.

A combination of physical activities and exercises can contribute to the recommendation that seniors accumulate at least 30 minutes of moderate-intensity physical activity on most or all days of the week (ACSM, 2008). Physical activity includes everyday activities such as gardening, shopping, cleaning the house, mowing the lawn, pushing a stroller, or using the stairs instead of the elevator. Exercise, on the other hand, is a planned and structured activity as seen in rowing, canoeing, swimming, dancing, cycling, jogging/running, Wii Fit, hiking, and yoga. The activity you choose does not have to be vigorous and nonstop to provide health benefits (ACSM, 2008). As you begin an exercise routine, gradually add activity into your workout by dividing the session into 10 minute sections throughout the day. Over time, you can gradually add time to each segment and progress to 30 or more consecutive minutes of exercise.

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