Title: Exercise Recommendations for Older Adults
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Content: The key to fitness is to do all four of the major types of exercise regularly and increase the level of intensity over time. Endurance exercises: With the previously stated goal of a minimum of 150 minutes of exercise per week, it is recommended that older adults strive to increase from the minimum goal of 10 minutes of aerobic increments to longer stretches as well as increasing over time the weekly number of minutes from 150 to 300. Examples of endurance exercises are walking, jogging, dancing, and playing tennis. Strength training: Strength-training or weight-lifting exercises should be performed two to three days per week with a rest day between sessions. This rest day doesn’t mean to forgo the other types of exercises, just strength training. Strength-training activities should include exercises for all major muscle groups (shoulders, arms, chest, abdomen, back, hips, and legs). If an elder chooses to strength train on a daily basis, he or she must alternate the muscle groups to allow for a rest day. Examples of strength-training exercises include lifting or pushing free weights, pulling resistance bands, and using strength-training equipment at a fitness center or gym.