Regular physical activity is one of the best ways older adults can protect and improve their health. Finding the time to get active every day can keep you mobile and independent and reduce the risk of many health problems.
To improve your health and lower your risk of falls, it is important to regularly do:
Each week, older adults should try to do at least:
For aerobic activities, exercise for 10 minutes at a time, spread across at least five days each week. Two minutes of moderate-intensity activity counts the same as one minute of vigorous-intensity activity.
For muscle-strengthening, exercise until it becomes difficult to continue. Target legs, hips, back, abdomen, chest, shoulders, and arms.
Remember, more activity is always better, but any amount is better than none.
For aerobic exercises, you can:
To strengthen muscles, you can:
To improve your balance, you can:
Participants who complete these programs have been shown to reduce their personal falls risk. There are many types of programs, including Tai Chi for Arthritis, A Matter of Balance, Bingocize® and more.
For more information, contact your local Older Adult Center.