250616 Older adult exercise guidelines
The previous adult guidelines apply to the older population but with a few moderate stipulations that are just for this group. If you are an older adult but are unable to do at least 150 minutes of medium intensity aerobic activity each week due to chronic health conditions then continue to do what you can do. It is far better to be a little active than none at all.
Let your physical abilities and health conditions guide your exercise response. Just don’t quit.
Exercises that help prevent falls by maintaining balance capabilities are essential to good health. Strength training keeps your muscles ready to prevent a fall should you find yourself losing your balance and beginning to fall. If you don’t have the strength to catch yourself then you will more than likely fall.
Schedule periodic discussions with your doctor to determine if the exercises you want to do are appropriate for your particular health conditions. Don’t delay going in if you have questions.
You can ride a stationary bike or use a hand device that allows you to pedal with your arms if you aren’t able to maintain your balance on a bike. Other options are to walk with a friend or joy a local fitness center.
If you decide to join a health center follow your gut instincts when it comes to the exercise program they put you on; if it doesn’t feel right don’t do it! Ask for clarification as to why you are supposed to be doing the exercises and then have the instructor demonstrate each one before you try it. If it hurts don’t do it, there are scores of other exercises that will provide a similar result.
If you decide to go it on your own plan on doing some cardio, strength training, flexibility, and balance training two to three times per week for twenty to thirty minutes a day. The thirty minutes a day is a high end number. Don’t kill yourself in these workouts. They should be enjoyable and fun to do. If not then change your program.
Most professional strength coaches or personal trainers will be more than happy to assist you, if not, go to another gym, and find someone with a little compassion. It’s not always about the membership and the money you pay to be a part of the club.