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Four Types of Physical Activities for Seniors

There are many reasons why we tend to slow down as we age. You may feel discouraged by pains and aches or worry about falls. As we age, an active lifestyle, or regular physical activity, becomes more important than ever to our health.

According to the Center for Disease Control and Prevention (CDC), adults age 65 and older need:

  • At least 150 minutes a week of moderate intensity activity. Or they need 75 minutes a week of vigorous-intensity activity.
  • At least 2 days a week of activities that strengthen muscles.
  • Activities to improve balance such as standing on one foot about 3 days a week.

This may seem overwhelming and getting started can be the hardest part. You can start out small and work your up.

The National Library of Medicine breaks exercise down to 4 main types:

  • Endurance, or aerobic, activities increase your breathing and heart rate. Brisk walking or jogging, dancing, swimming, and biking are examples.
  • Strength exercises make your muscles stronger. Lifting weights or using a resistance band can build strength.
  • Balance exercises help prevent falls. Standing on one-foot, Tai chi or yoga are great examples.
  • Flexibility exercises can help your body stay limber. These may include yoga and stretches.

As with any physical activity, be sure to consultant your doctor before starting a new exercise routine.

As we age, regular physical activity becomes vital. If you are wondering how to stay motivated, remember to keep it fun, social and don’t be afraid to try something new. Be sure to set realistic goals and make those small changes every day. You are worth it!


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