If you’re 65 or older, you can shape up and get healthy with just 30 minutes of moderate physical activity every day.
So say the Centers for Disease Control and the National Institute for Aging.
Older adults need at least:
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
or
1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
or
An equivalent mix of moderate- and vigorous-intensity aerobic activity and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
See? There’s a path to success even if your body has gone into the retirement mode, and your health isn’t up to par.
I get it. Look, I’m 62, and, trust me, I’m not the poster boy for the Over 60 crowd.
Until just recently, I was hanging clothes on the treadmill in the bedroom. Now, I exercise or do some sort of physical activity for 30 minutes per day.
Here’s what I do: I run a mile or 1.5 miles, or walk 30 minutes on the elliptical machine, with heavy resistance, six days per week. I lift some weights-about 75 pounds-three days a week-and do some push-ups and sit-ups. I take the stairs. That’s it.
So, I’m no role model. But I am proof that if you get off the couch, and pick up the pace, and exercise for just 30 minutes per day, you can lose weight, get healthier, and upgrade your appearance.
Two things are important: get your heart beating faster during your physical activity and exercise time; and strengthen your muscles. During your moderate “cardio” or aerobic activity, you should be able to carry on a conversation while you are exercising, taking a brisk walk, etc.
If you want to do a more intense workout, like jogging, riding a bike, or line dancing, you’ll know that you’re in the vigorous activity zone when hard breathing crowds out your ability to speak more than a few words at a time.
The rule-of-thumb is that one minute of intense activity is worth about the same as two minutes of moderate physical activity.
Building muscle-what counts?
The experts say that older adults need to work all the major muscles (legs, hips, back, abs, shoulders, and arms) at least twice per week. You’ve got some options: lifting weights, heavy gardening, yoga, doing sit-ups and push-ups, etc.
You don’t have to pump iron like Arnold Schwarzenegger to get good results. When you’re lifting weights, you just need to be able to handle the weight you can lift for 8-12 repetitions. It that is too easy, add some weight; too hard, subtract some weight until you get stronger.
Research shows that building muscle has a positive health benefit on:
- arthritis
- diabetes
- osteoporosis
- obesity
- back pain
- depression
A study out of Tufts University, for example, showed that strength training resulted in a 43 percent reduction in pain in men with arthritic knees; a similar study there found that strength training helped women between the ages of 50-70 increase their bone density and reduce the risk of fractures.
Weight loss is a popular benefit of building muscle. Muscles increase the metabolism and consume calories, while stored fat just sits there. Research shows that strength training can increase metabolism by 15 percent. So, when you get some muscle activity going, you can lose some weight in your sleep. Now, that’s a good deal!
It’s always a good idea to check with your doctor to get the green light to step up your physical activity.
Are you ready to put in 30 minutes per day to lose weight, get stronger, get healthier, and look your best? Can you hear the theme from “Rocky” starting to play in your head?
