What are the elderly people’s activity levels? When some seniors are moderately active, they can work out under a moderately intensive aerobic activity. Senior adults should begin slowly, with lighter senior exercises. But strength training is also important. According to the Center for Disease Control, older adults need at least 2 hours of walking and 30 minutes of aerobics on a weekly basis. For two or more days during the week, it recommends strength training or muscle strengthening activities. With strength training, all of the muscle groups including – abdomen, arms, back, chest, hips, legs and shoulders – should be worked.
To get off to a good start, seniors, or those caring for their elderly loved ones should consider duration, frequency and intensity.
The first step: Begin slowly.
Start out with maybe 5 minutes of exercise, and steadily increase duration by a minute per week; Your loved one’s doctor will determine how much intensity should be used. Remember, the key to developing senior fitness is frequency. Scientific studies have shown that taking low intensity exercise and increasing it little by little results in a very low risk of injury.
Light to moderate intensity workout is:
• Between 5 and 15 minutes walking, two to three times per weekRemember that the amount of time to do the workout depends on the age of the senior. The older someone is, the longer it takes to adjust to newer levels of activity.The second step is to gauge the senior’s level of fitness.
Those elderly folks that are less fit are essentially at a greater risk for injury. Once again, to reduce the risk of injury, take it slow and steady. Try and increase movement slowly. If the person is overweight, he or she is already adding a strain to the heart. Progression must be at a slower rate.
The third step is to consider prior experience.
Whomever you are helping get in shape, be sure to review their condition before they start their senior workout program. How has their body adjusted to exercise in the past? What challenges have they had before when it came to exercising?
Here are some additional points to remember about senior workouts:
• Wait for at least two hours post eating to work out
• If the senior has a fever, don’t exercise. The core body temperature is increased and could prove dangerous;
• Consult a doctor is the senior has high blood pressure before working out
• See a doctor if any joints are swollen or painful before exercising;