Age does not matter in fitness. Fitness is actually a matter of
concern that people should pay attention to, even after reaching their
mature age. These days, we can hear from the news or read from online
articles that there are indeed old people whose ages are 70 and beyond,
yet are still able to do well in their fitness-related activities. This
simply shows us that fitness for old people may be pursued successfully
and safely.
The
usual concerns for old people are health problems associate with their
ripe age. Their bodies are also not that robust as they used to be while
they were still younger. However, just as a younger person needs to
take caution in pursuing his/her fitness goals, aged people only need to
be well-informed about how they can safely workout in order to remain
fit.
Consultation With The Doctor First
Before performing
any exercise, it will be best to consult first with the doctor if an
elderly person can safely do it or not. Through a consultation with a
health care provider, one may also know what physical activities are
okay to be performed and how intense these activities can be.
Ideal Activities For Elders
Muscle-strengthening
and aerobic exercises are the two ideal activities that people aged 65
and above must perform on a weekly basis in order to improve health or
stay healthy.
Moderately Intense Exercises
If a person has
no condition that limits his/her mobility, daily performance of
moderately intense aerobic activities may be done like fast walking or
cycling for two and a half hours weekly. Water aerobics, dancing (line
and ballroom), pushing the lawn mower, volleyball and canoeing are also
other activities of reasonable intensity.
These activities let you
work hard enough so the heart rate may increase so you can produce
sweat. One way to know if an activity is moderate is if you can still
talk while performing it, yet, you cannot actually sing the exact lyrics
of a song.
Vigorously Intense Exercises
Running or playing
single tennis can be considered vigorously intense activities and should
be performed for 75 minutes each week. Fast swimming, biking fast or on
an elevated ground, football, uphill hiking, dancing and martial arts
are also considered vigorous activities. They let you breathe fast and
hard, making your heart rate considerably faster. While doing vigorous
activities, you need first to pause and breathe before you can sing
lyrics of a song.
Muscle-Strengthening Activities
These are
exercises that must be performed with counting in repetitions and in
sets. Repetition refers to a full movement of any activity like sit ups
or weight lifting. Set is one group of many repetitions. An elderly
individual needs 8-12 repetitions in a set of each activity. Up to three
sets can be beneficial.
Other Beneficial Activities
Elders
have high risks of falling due to weakened legs, medical conditions and
poor balance. To compensate for these, exercises or activities that can
help improve coordination and balance should be performed; such as tai
chi, dancing and yoga.
Fit Over 40 offers true stories of people who successfully maintained their fitness and vitality, despite their old age. Turbulence Training is a related training system using the latest discoveries in science.
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