Strength Training: Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.
Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines or activities such as rock climbing or heavy gardening.
As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits, including increased weight loss, if you ramp up your exercise to 300 minutes a week.
Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can’t fit in one 30-minute walk, try three 10-minute walks instead. What’s most important is making regular physical activity part of your lifestyle.
What is the benefit of exercise?
Physical activity has the potential benefits of improving your health. In fact, researchers have demonstrated that exercise helps to reduce the risk of:
- Heart disease
- Stroke
- High blood pressure
- Certain types of cancer
- Type 2 diabetes
- Osteoporosis
- Obesity
Active lifestyle and regular physical activity will lead you to:
- Improve your fitness abilities
- Increase strength
- Maintain mental health
- Maintain functional independence
- Increase and/or maintain mobility
- Increase and/or maintain bone mass and bone density
If you need help in starting a safe and effective physical education program, Fit After 50 can help you. Contact us to set up an appointment and discuss you health and fitness goals.