Regular exercise can help control your blood pressure, strengthen your heart and bones, boost energy and even help reduce depression. You are never too old to exercise.
If you have a chronic condition, be sure to get sign-off from your physician. Dr. Deborah Rohm Young, chair of the American Heart Association’s Physical Activity Subcommittee, recommends regular physical activity for every person, including senior citizens.
Rohm Young shares her cardio, strength training and stretching tips for seniors below to help you create a workout routine you can do throughout the week and build upon. “Participating in physical activity will make you feel better almost immediately,” she says. “It is best to exercise 30 minutes per day at least five days per week for the best benefit.”
Cardio tips
For overall health benefits to the heart, lungs and circulation, perform any moderate- to vigorous-intensity aerobic activity using the following guidelines.
Walking
For senior women who’ve led relatively sedentary lifestyles, Rohm Young suggests starting a cardio regimen by simply walking around your yard, apartment complex and/or neighborhood. Start slow and work up from there.
“Just get outdoors and go for a walk,” she advises. “Start with 10 minutes and work up to 30 minutes per day. If you don’t live in a safe neighborhood and you are still driving, go to a nearby mall and walk down the aisles. Find or create a walking club or walking support group or a recreation program in your city and get involved.”
For increased intensity, try walking while carrying light, three- to five-pound hand weights, which can further enhance the cardiovascular effectiveness of your workout.
Light jogging
When you are ready to begin jogging, start by warming up for 10 minutes with a steady walk. From there, try lightly jogging for three to five minutes at a time, then rest. Over time, try to work up to a 20-minute light jog. Make sure to have sturdy athletic shoes for this activity.
Source: https://www.goredforwomen.org
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