Adults who are 65 years of age or older can–and should enjoy the benefits of exercise.  If you have been exercising all along–you are good to go.  However, if you have been sedentary, have chronic medical conditions, or are recovering from an illness or injury you may need to do some planning with your doctor to structure an individualized exercise program.

What are the Components of an Exercise Program?

Exercise programs include both “aerobic” and muscle-strengthening activities.  In addition, older adults are advised to include stretching and balance training.

Aerobic exericse, also known as “cardio,” is any rhythmic activity that uses large muscle groups (such as thighs, arms) that is done repetitively for a sustained period of time.  Examples are walking, jogging, bicycle riding, swimming.  Aerobic exercise is the best way to strengthen your heart and cardiovascular system.

Structuring your exercise  program

A general guideline is to aim for at least 2 1/2 hours a week of moderate-intensity exercise or 1 hour and 15 minutes of higher-intensity activity.  How to gauge intensity?  If you use a scale of 0 to 10 with 0 as sitting and 10 as maximum effort, “moderate” activity would score 5-6 and vigorous, or high-intensity a 7-8.

If you do not exercise every day it is best to space out your workouts–for example every other day. Remember, even 10-15 minute exercise sessions count toward your weekly goal.  For example, if you have an errand a half mile away do some fast walking to get there and back.

Muscle-strengthening exercises should be done at least two times a week.  This can be anything from weight lifting, calisthenics and sit ups to mowing a law using walk-behind mower.  Use muscles of both the upper and lower body as well as your back and abdomen.  The amount of time spent on muscle strengthening can vary depending on the activity.

Because older adults may be at risk for falls and injuries, balance training is an important component of an exercise program.  You can do this as a separate activity or incorporate it into your other exercises at least three times a week.  Examples of specific training include: walking backwards, walking on your toes or heels, standing on one leg, and hopping.  Care should be taken to do these exercises in a safe environment and use support (holding onto a wall or piece of furniture) as needed. Including flexibility training is important too.  This can be accomplished by spending ten or more minutes stretching your upper and lower body. Yoga is a very good activity for flexibility.

Starting your Program

If you have been active for many years and have clearance from your health care provider, it is fine to continue your current program.  If you would like to increase your regimen, do so gradually.  Older adults who have been sedentary and would like to start exercising should first check with their doctor.  If there are no active medical problems, most older adults can start an exercise program with low-intensity activities (such as slow walking) and gradually build up the frequency, intensity, and duration of their exercise sessions.  It may take several months to get to your exercise goals.

Those with chronic medical conditions that require medication or impact on their ability to exercise should be plan how to be active with their doctor. An evaluation by a physical therapist or physiatrist (rehabilitation specialist) can be helpful in structuring an exercise program.

Everyone can be active in some way. Even low-intensity activity is helpful and will improve your cardiovascular system, and can help with some of your medical problems like  blood pressure and cholesterol. Talk to your doctor and get started.