Senior Spectrum
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January 2012
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Get Up & Go!
Pursue a Fit Life
Fitness is not something that only belongs to the young-it’s everybody’s right no matter what the age. The body is born to move, and all systems function more efficiently when you can engage in at least 20-30 minutes of moderate activity several times a week. It’s never too late to start.
Select an activity you enjoy and will participate in on a regular basis. Cardio respiratory exercise, which is continuous, non-resistive movement, should be done at least three times a week for a minimum of 20-30 minutes per session. Some cardio respiratory exercise, such as walking, is fine to do every day.
Strengthening exercises are also highly beneficial. Aim for two to three times per week, for at least 15-30 minutes per session.
Here are some examples of different types of exercise.
- Cardio respiratory exercises could be walking, swimming, cycling, rowing, stair climbing, jogging and dancing.
- Recreational activities could be gardening, bowling, golfing, croquet, horseshoes, lawn bowling and horseback riding.
- Strengthening exercises could be calisthenics, resistance/ weight training and exercises utilizing elastic bands or tubing.
Some of the benefits of regular exercise are lower blood pressure, lower cholesterol, maintain or increase lean muscle tissue, improves glucose tolerance and metabolism, controls weight and reduces body fat, improves endurance for daily activity and enhances quality of life.
First consult your physician before starting any exercise program. Be familiar with the exercise danger signs such as unusual fatigue, any pain or tightness from the jaw to the waist, loss of muscle control, nausea, dizziness, lightheadedness, blurred vision or severe breathlessness. Notify your doctor immediately if you experience any of the above symptoms.