Staying active is key to enjoying a healthy and independent lifestyle as you age. For adults 65 and older, regular physical activity helps maintain strength, improves balance, and can prevent or delay many age-related issues, like heart disease or joint problems. Even a little movement each day can help you stay mobile and enjoy life more fully.
Experts emphasize that physical activity is essential for your quality of life. Activities like walking with friends, gardening, or playing a sport can keep your mind sharp and boost your mood. If you’re over 65, incorporating the right types of exercise into your weekly routine is one of the best things you can do. Let’s explore this further.
Types of physical activity you need each week
To stay healthy and strong, you should focus on three main types of physical activity each week:
- Aerobic: Aim for at least 150 minutes of moderate-intensity aerobic activity every week. This could look like brisk walking, water aerobics, or biking. If you prefer more vigorous activities like jogging or running, 75 minutes a week is enough.
- Muscle-strengthening: Do activities that target all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least two days per week. It could involve lifting weights, using resistance bands, or bodyweight exercises like push-ups or squats. This helps maintain muscle mass and bone density.
- Balance: Include activities to improve balance, such as heel-to-toe walking, standing on one leg, or practicing tai chi. Balance exercises can reduce your risk of falls and help you stay confident on your feet.
Even if you can’t meet these exact recommendations, any amount of physical activity is better than none. Move as much as your health allows, and you’ll see the benefits.
Examples of weekly activity schedules
Not sure how to fit exercise into your week? Here are some sample schedules to help:
- First option:
- Brisk walking for 30 minutes, five days a week (total of 150 minutes).
- Two days of light weightlifting or resistance band exercises, working all major muscle groups.
- Daily balance practice, such as standing on one leg while brushing your teeth or walking heel-to-toe for a few minutes.
- Second option:
- Jogging for 25 minutes, three times a week (total of 75 minutes).
- Two days of bodyweight exercises, such as push-ups, squats, or wall sits.
- Tai chi or yoga twice a week.
- Third option:
- A mix of moderate and vigorous activities, like walking for 20 minutes twice a week and a dance class once a week.
- Two days of strength-building activities like Pilates or gardening.
- Practicing getting up from a seated position without using your hands.
Physical activity is a key aspect of healthy aging. By combining aerobic, muscle-strengthening, and balance activities into your weekly routine, you can improve your mobility, reduce your risk of health problems, and continue doing the things you love. Start small if you need to, and remember that every step counts. Staying active is one of the best investments you can make in yourself. Find activities you enjoy to make staying active a lifelong habit.