Exercise doesn't need to be strenuous to be beneficial for your health. In fact, the Australian Physical Activity and Sedentary Behaviour Guidelines recommend older people aged over 65 do 30 minutes of moderate intensity activity each day.
Seniors should aim for about 150 minutes of moderate-intensity exercise per week, similar to younger adults. This translates to walking around 3 to 4 kilometers daily, spread over the week. Regular walking helps in managing chronic conditions, improving balance, and enhancing mental health.
Walking is good for senior health because it improves overall circulation and increases endorphins. Walking offers a host of other health benefits, including: Lower blood pressure.
“The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada. “When you have to go to the washroom, that's a squat. When you get in the car, that's a squat.
Improve Heart Health
Cardiovascular concerns are top of mind for many people as they get older. Walking daily at a brisk pace elevates the heart rate, which then reduces the risks of heart problems, such as high blood pressure, high cholesterol and heart attack. It can also lower the risks of stroke and diabetes.
According to the National Institutes of Health (NIH), healthy seniors should walk 7,000 – 10,000 steps per day. That's an average of three to three and a half miles throughout the course of a day.
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Balance Exercise
1. Feet apart: Stand with feet about shoulder-width apart, eyes open, and hold steady for 10 seconds, working your way up to 30 seconds. If you find yourself swaying or reaching for the wall or counter frequently, just keep working on this exercise until you can do it with minimal swaying or support.
The benefits of afternoon exercise for longevity were most pronounced for men and seniors. Morning workouts may not be ideal for shift workers, those who work late or stay up late in the evening.
Can a person lose belly fat by walking? Regular aerobic exercise such as walking may be an effective way to lose belly fat. A 2014 study supports this and concluded that walking could help to burn body fat, including fat around the waist and within the abdominal cavity.
The Department of Health and Human Services recommends that adults engage in 150 minutes of moderate-intensity physical activity a week. 2 A brisk 30-minute walk covering 1.5 to 2 miles each day can achieve that goal.
Based on an average step length of 2 1/2 feet, 10,000 steps is roughly equal to 5 miles. However, due to factors such as your height and walking speed, this number can vary. Online calculators can help determine how many miles you'll cover in 10,000 steps.
This would mean a walk of 7,000 or 8,000 steps a day or 3 to 4 miles. Generally, older adults in good physical shape walk somewhere between 2,000 and 9,000 steps daily. This translates into walking distances of 1 and 4-1/2 miles respectively.
Younger adults (18-40) benefit from brisk 45-60 minute walks, five days a week. Those aged 40-60 should aim for 30-45 minutes daily at a moderate pace, focusing on joint health. Seniors (60+) should walk 20-30 minutes daily at a comfortable pace for mobility and balance.
According to the World Health Organization, aging is commonly measured by chronological age. As a convention, a person over age 65 is often referred to as elderly.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
The CDC recommends that adults aged 65 and older aim for: At least 150 minutes a week (30 minutes a day, five days a week) of moderate-intensity activity such as brisk walking. Or 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
Walk tall, let your arms swing naturally at your sides and look straight ahead. If you can, try to lift your feet and take equal length steps. If you need to look down, do this with your eyes and not your head.
Research suggests that a person's balance can begin to decline around midlife. In one study led by researchers at Duke Health, adults in their 30s and 40s could balance on one leg for close to one minute. Adults in their 50s were able to stand on one leg for about 45 seconds, and those in their 70s for 26 seconds.
An evening walk can help you burn more calories overall, as your body uses more energy when you exercise after eating meals. It can also help you prevent overeating at night and reduce your blood sugar spikes after dinner.
The CDC recommends that adults should aim for 150 minutes of moderate-intensity physical activity per week, or about 20 minutes per day. Depending on your pace, this could mean walking at least one mile per day.