Keeping fit in our retirement years
I wish to share this article from Centers for Disease Control and prevention:
How much physical activity do older adults need?
Physical Activity is Essential to Healthy Aging
"As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Not doing any physical activity can be bad for you, no matter your age or health condition. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.
If you're 65 years of age or older, are generally fit, and have no limiting health conditions you can follow the guidelines listed below.
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
10 minutes at a time is fine
We know 150 minutes each week sounds like a lot of time, but it's not. That's 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day. It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time."
The oldest fit woman I know is Vi. She just turned 90. A member of a local seniors walking club. They go for an hour's walk 3 times per week. Vi also walks to the nearby store, mall and park several times during the week. She told me she has been doing this walking routine for 20 years. That means she started her walking program at the same age as I am now!
My personal physical activity routine:
Tuesday 1 hour Zumba Gold
Thursday 1 hour Hawaiian Dancing
Other days I walk regularly around the block or to the Mall for at least 30 to 60 minutes.
How much physical activity do older adults need?
Physical Activity is Essential to Healthy Aging
"As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Not doing any physical activity can be bad for you, no matter your age or health condition. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.
If you're 65 years of age or older, are generally fit, and have no limiting health conditions you can follow the guidelines listed below.
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
10 minutes at a time is fine
We know 150 minutes each week sounds like a lot of time, but it's not. That's 2 hours and 30 minutes, about the same amount of time you might spend watching a movie. The good news is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day. It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time."
The oldest fit woman I know is Vi. She just turned 90. A member of a local seniors walking club. They go for an hour's walk 3 times per week. Vi also walks to the nearby store, mall and park several times during the week. She told me she has been doing this walking routine for 20 years. That means she started her walking program at the same age as I am now!
My personal physical activity routine:
Tuesday 1 hour Zumba Gold
Thursday 1 hour Hawaiian Dancing
Other days I walk regularly around the block or to the Mall for at least 30 to 60 minutes.
you forgot the extra calories burned when you play with the grandkids.
ReplyDeleteoh yeah .... playing and lifting them gives me muscle strengthening exercise!
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