Exercise for Older Aussies

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February 14, 2019

Exercising as an older adult… Here are some tips!

For those older than 65 years of age, the current exercise recommendations are as follows:
• 150 minutes of moderate-intensity aerobic exercise each week
• 75 minutes of vigorous-intensity aerobic exercise each week
• An equivalent combination of the above

The above guideline is a minimum for maintaining health. For extra health benefits, it’s recommended that you double that amount!

So what exactly is aerobic exercise? Aerobic exercise is exercise that elevates your heart rate. The greater the increase in your heart rate, the more intense the exercise. Brisk walking, jogging, cycling and swimming all examples of aerobic exercise.

It is also recommended that strength training is performed at least twice a week. Strength training uses resistance to improve muscle health. Examples of strength training include using your body weight with exercises such as squats and push ups, or using free or machine weights. This could be at home, in a group class or in a gym.

You may be wondering why we recommend older adults to stay active? We’ve listed a just few of the benefits of remaining active throughout the later stages in life below:

  • Reduced the risk of developing chronic conditions including
    • Diabetes
    • Heart disease
    • Stroke
  • Decreases the risk of falls and improves mobility
  • Improves the strength of your bones and muscles
  • Improves mental health
    • Reduces stress and anxiety
    • Improves quality of sleep to allow greater energy levels and concentration
    • Improves mood as our brain releases certain ‘feel good’ chemicals when we exercise

We understand that some older adults are unable to complete the recommended amount of exercise due to certain health issues. We recommend that these individuals still remain as active as their health allows in order to get the benefits of regular movement.

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Anxious about exercising? Or just simply don’t know what you should be doing? That’s where we can help. Book in with one of our Exercise Physiologists or Physiotherapists and let them determine the right exercise program for you.

Derived from: Exercise.trekeducation.org