I know what you are thinking—-you can barely find time to take a shower and brush your teeth, so how can you possibly find time to fulfill the government’s recommendation of exercising five days a week?
Fitness experts suggest exercising less, but with more intensity. Basically, if you can’t devote five days a week to exercise then train three days, but pick up the pace during those sessions. For example, if your fitness routine includes using a treadmill or stationary bike run or pedal at your normal pace, then pick up the pace for five minutes before easing off for three minutes. If you repeat that pattern for 30 minutes and include a five-minute cool down at the end of your workout, experts say you will have successfully raised your heart rate to a level that satisfies the government’s fitness recommendations.
The same idea holds true for non-cardio exercises. The government recommendation for strength training states that Americans should be working major muscles at least three times per week. However, fitness experts maintain that you can get the same results in two sessions per week if you intensify your weightlifting routine.
Older adults have been told that they should get in 150 minutes of moderately intense activity and at least two sessions of strength training per week. If you fall into this age category keep in mind that you don’t have to be pumping iron to satisfy the federal recommendation. For strength training, fitness experts recommend elderly individuals work with resistance bands, do bodyweight exercises or simply climb stairs.
Older adults should also complete exercises that help maintain or improve their balance to help avoid serious falls. Walking backward or on your toes are simple balance exercises. Otherwise, consider enrolling in a seniors-only yoga class that specializes in exercises aimed at improving balance.
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