Fitness: Elixir for the Ages
Paying the Price for Not Exercising
Helping to Reverse the Effects of Aging
Gaining Benefits at Any Age
Getting Help for Getting Started
- Are older
- Have a chronic disease
- Are taking medicine
- Are overweight
- Have not exercised regularly in the past few years
Having a Goal in Mind
- Throughout the week, aim for 150 minutes of moderate-intensity aerobic exercise (eg, walking briskly). In addition, do strength-training exercises to work the muscles in your legs, hips, back, abdomen, chest, and arms. Strength training should be done two or more times per week.
- Or, aim for 75 minutes of vigorous-intensity exercises (eg, jogging, running) throughout the week. Also, do the strength-training exercises.
- Or, do a combination of moderate- and vigorous-intensity exercises, along with strength training.
- 300 minutes of moderate-intensity exercise along with two (or more) days of strength training
- Or, 150 minutes of vigorous-intensity exercise and strength training
- Or, a combination of moderate- and vigorous-intensity exercises and strength-training
Including Some Variety
National Institute on Aging http://www.nia.nih.gov/
NIH Senior Health http://nihseniorhealth.gov/
Health Canada http://www.hc-sc.gc.ca/
Seniors Health Public Health Agency of Canada http://www.phac-aspc.gc.ca/sh-sa-eng.php/
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How much physical activity do older adults need? Centers for Disease Control and Prevention website. Available at: http://www.cdc.gov/physicalactivity/everyone/guidelines/olderadults.html. Updated March 30, 2011. Accessed August 22, 2011.
Matthews CE, Ockene IS, Freedson PS, Rosal MC, Merriam PA, Hebert JR. Moderate to vigorous physical activity and risk of upper-respiratory tract infection. Med Sci Sports Exerc. 2002;34(8):1242-1248.
Osteoarthritis. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed/. Updated July 8, 2010. Accessed July 21, 2011.
Neid R, Franklin B. Promoting and prescribing exercise for the elderly. American Family Physician website. Available at: http://www.aafp.org/afp/2002/0201/p419.html. Published February 1, 2002. Accessed July 21, 2011.
- Reviewer: Brian Randall, MD
- Review Date: 08/2011 -
- Update Date: 08/22/2011 -