CNN – To maintain physical fitness, aging adults need 150 minutes of moderate-intensity aerobic activity weekly and two days per week of muscle-strengthening activities of moderate intensity that involve all of the major muscle groups.
Those minutes need to include a variety of exercises that build strength, enhance mobility, improve balance and increase cardiovascular health.
Incorporate these types of exercise into your routine:
1. Resistance training:
Resistance training is the key to combating muscle loss. It can include weight lifting, resistance band exercises and body-weight exercises such as push-ups and squats.
Include strength training exercises at least two to three times a week, focusing on all major muscle groups. Start with less resistance and gradually increase as you build strength.
2. Mobility work:
Maintaining muscle health is essential for preventing stiffness, supporting functional range of motion in your joints and reducing soft-tissue injury risk. Aim to take your body through its full range of primary movements in all planes of motion during every workout.
3. Balance exercises:
“Falls are of big concern and the largest cause of morbidity as we age,” Faubion said. “This is why balance training is an important consideration.”
In addition to traditional single-leg balance training, exercises that rely on an unstable surface, such as a stability ball or even a paper plate sliding on the floor to create instability, can help improve your balance, core strength and coordination. Integrating these exercises into your routine can significantly reduce the risk of falls and help you stay steady on your feet.
4. Cardiovascular fitness:
Cardiovascular exercises are vital for maintaining heart health, improving circulation, increasing caloric burn and boosting overall endurance …
Before starting any new exercise program, be sure to consult with your health care provider to ensure it’s safe and appropriate for your individual needs.
