by John Lee
Here are some tips for seniors to choose and engage in activities beneficial to their well-being.
- Spend at least 2.5 hours weekly of moderate- to vigorous-intensity aerobic activity such as swimming or biking. On a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate-intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. You’ll also notice that you’ll be able to talk, but not sing the words to your favorite song. Vigorous-intensity activity is a 7 or 8 on this scale. Your heart rate will increase quite a bit and you’ll be breathing hard enough so that you won’t be able to say more than a few words without stopping to catch your breath.
- Add muscle and bone strengthening activities using major muscle groups at least twice a week, such as lifting weights or yoga.
- Make sure you ENJOY the activity.
- Get yourself exercise companion – classes in your community, friends sharing same hobby, family members trying to be active with you, etc. Physical exercise time can be fun social time too.
- Walk as much as possible. Take the stairs instead of the elevator whenever you can.
- Spread out the activities into sessions of 10 minutes or more.
- Start slowly and listen to your body. Do not push or stretch yourself too hard.
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