September is Healthy Aging Month
According to the Centers for Disease Control and Prevention (CDC), Adults aged 65 and older need:
- At least 150 minutes of exercise a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
- At least 2 days a week of activities that strengthen muscles.
- Activities to improve balance, such as standing on one foot about 3 times a week.
If chronic conditions affect your ability to meet these recommendations, be as physically active as your abilities and conditions allow.
Examples of Aerobic Physical Activity
According to the CDC, aerobic physical activity or “cardio” gets you breathing harder and your heart beating faster. From pushing a lawn mower, taking a dance class, walking or biking to the store – these types of activities and more count. As long as you’re doing aerobic physical activities at a moderate- or vigorous intensity, they count towards meeting the aerobic guideline. Even something as simple as walking is a great way to get the aerobic activity you need, as long as it’s at a moderately intense pace.
Intensity is how hard your body is working during physical activity. Try a few of these aerobic activities:
- Walking or hiking
- Some forms of yoga
- Some yard work, such as raking and pushing a lawn mower
- Bicycle riding (stationary or outdoors)
- Water aerobics
“Higher intensity exercise had greater improvements for depression and anxiety, while longer durations had smaller effects when compared to short and mid-duration bursts.
“We also found that all types of physical activity and exercise were beneficial, including aerobic exercise such as walking, resistance training, Pilates, and yoga
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