Physical Activity Guidelines for Older Age

Physical Activity Guidelines for Older Age

What is the physical activity of adults aged 65 or over to keep healthy?

In many ways you can strengthen your muscles.

The amount of physical activity for you every week depends on your age and health level.

Physical Activity Guidelines for Older Age
Physical Activity Guidelines for Older Age

To improve health or improve health, adults need to perform two types of physical activity each week: aerobic and muscle strengthening activity.

Older adults 65 years of age or older who are usually fit and who do not have any health status that limits their mobility, should try to stay active on a daily basis.

It is recommended that to be adults aged 65 or over:

  • Activities such as cycling or moderate intensity aerobic activity of at least 150 minutes (2 hours and 30 minutes), and every two or two days in the week to move the muscles strong in all major muscle groups ( Legs, hips, back, stomach, chest, shoulders and arms),

  • Strong-intensity aerobic activity such as 75 minutes (1 hour and 15 minutes) work every week or a game of single tennis, and work on two or two days of muscle strengthening in the week, which will cover all the major muscle groups To work,

  • An equal mix of medium and vigorous-intensity aerobic activity every week (for example walking at a speed of 30 minutes at two 30-minute walks), and activities to strengthen the muscles in two or two days a week All major muscle groups have to work in.

What is Counted as a Medium-Intensity Aerobic Activity?

Medium-intensity aerobic activity means that you are working hard to increase your heart rate and break sweat.

Is there a way to tell that if you are working on a moderate intensity then can you still talk but you can not sing a song to the words.

Examples of those activities that require moderate effort for most people include:

  • Walking fast

  • Water aerobics

  • Ballroom and line dance

  • Bike ride along the level ground or with some hills

  • Playing tennis doubles

  • Push lawn mowers

  • Canoeing

  • Volleyball

Daily activities like shopping, cooking or homework are not counted for your weekly 150-minute moderate intensity activity.

The reason for this is that the effort required to increase your heart rate is not difficult.

However, it is important to reduce the amount of time you watch, read or listen to the TV. Some activity, however, is not good for your health, light.

Is Acute Intensity Counted as Aerobic Activity?

Strong-intensity aerobic activity means that you are breathing hard and fast, and your heart rate has increased quite a bit.

If you are working at this level, you will not be able to speak more than a few words without pausing for a breath, and you should stop when you are unhealthy.

Examples of essential efforts for most people include:

  • Jogging or running

  • Aerobics

  • Swim fast

  • Riding bikes fast or on hills

  • Playing solo tennis

  • Play football

  • Increase in climbing

  • Energetic dance

  • Martial arts.

In general, a 75-minute strong intensity activity can give health benefits equal to 150-minute moderate intensity activity.

What is Counted as the Strengthening of the Muscle?

The practice of strengthening the muscle is counted in repetition and set.

A repetition is a complete movement of activity, such as lifting or laying one set is a group of repetitions.

For each activity, try repeating 8 to 12 in each set. Try to make at least one set of activity to strengthen each muscle if you do two or three sets, you will get even more benefits.

To get health benefits from strengthening the muscles, you should do it at points where you find it hard to complete another recurrence.

In many ways you can strengthen your muscles, at home or at the gym. Stretching muscles include:

  • To carry or carry heavy loads like groceries

  • Activities that include dancing and jumping

  • Heavy horticulture, such as excavation or digging

  • Exercises that use your body weight for resistance, such as push-ups or sit-ups

  • Yoga

  • Weight lifting.

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, which is best for you.

However, strengthening the muscles is not counted as the total number of your aerobic activity, so you have to do it in addition to aerobic activity.

Some strongly-intensifying aerobic activities may also be available to strengthen enough muscle activity. Examples include circuit training and sports such as aerobic dancing or running.