Today I am going to give you a list of 5 exercise recommendations! By aiming to achieve the recommendations on the list, your fitness level will gradually increase and you’ll find it easier to complete day to day tasks which will lead to a healthier and more active lifestyle.
You don’t have to do everything at once, be sure to take things at your own pace and incorporate these suggestions one at a time when you feel ready to do so.
1. Some exercise is better than no exercise.
It might seem obvious but it’s true! If you can make time for even a small amount of exercise you will still gain some health benefits, including maintenance of good physical and cognitive function. Start with a small amount of physical activity, even if it’s for 10 to 15 minutes a day (chair based or standing) and gradually increase the time and intensity of your exercise as you get fitter!
2. Try your best to be active daily.
You will achieve great results if you aim to be active daily. Activity guidelines for older adults suggest that over a week, activity should add up to 2.5 hours of exercise at a moderate intensity in bouts of 10 minutes or above. A good way to achieve this would be to do 30 minutes of exercise on at least 5 days a week. If you’re currently unable to do that, don’t worry as you can work your way up to to this. Do what is comfortable for you and don’t overdo it, but try your best to go that little bit further as your fitness levels improve.
3. You already achieve the guidelines? Try this..
If you are at a level where you can already comfortably achieve the activity guidelines or you’ve worked yourself up to that level and would like to do more you can try this. Similar benefits can be achieved by halving the weekly time of activity to 75 minutes but increasing the intensity of your workouts to make them more challenging.
Instead of doing 30 minutes of activity at a moderate intensity throughout the week, you could do 15 minutes of vigorous intensity activity. If you wanted to you can even increase the time slightly and do a combination of both moderate and vigorous activity. I will be providing examples of different activities you can try at different intensities over the next couple of months.
4. Improve your muscular strength.
As you get older you’ll most likely find that over time you have lost some strength. This is natural as there’s a decrease in the number and size of muscle fibres which can affect our strength, endurance and fitness. However this is not to say you can no longer get stronger. You can!
Strength is very important for day to day tasks such as carrying bags when shopping, lifting objects around the house, vacuuming, climbing the stairs and more. To achieve a lot of benefits it is recommended to do some activity to increase your strength levels at least 2 to 3 times per week. It’s important not to over train as your body needs time to rest and recover between strength exercises. I would recommend at least 48 hours of recovery time between training bouts.
5. Work on balance and coordination.
Have you ever fallen or come close to falling over? By working on your balance and coordination you are minimising the risk of potentially falling. It is recommended that you include some balance and coordination exercises on at least 2 days per week. After achieving results and seeing progress you are going to feel much more confident in yourself and your ability to do day to day tasks.
I will be including some strength, balance, and coordination exercises for everyone to try in some of my upcoming blogs.
I would like to thank everyone for reading and I hope this has helped in some way. Be sure to check back weekly for more senior related information that you may find useful!
I hope you all have a great day!
Senior Fitness Wales.