►
Activity
Overview
►
Benefits
►
Create Your Own Activity Calendar
►
Four Types of Physical Activity
►
How communities can get involved
►
How to make physical activity a habit
►
How to set activity goals
►
Overcoming the barriers
►
Physical activity programs in your area
►
Talk Test
Four
Types of Physical Activities
These four types of physical activities help older adults gain health benefits:
Endurance activities: These are activities that increase your breathing and heart rate. Older adults can obtain large health benefits with a moderate amount of physical activity on all or most days of the week. A moderate amount of physical activity is 30 minutes of an activity that makes you breathe harder (it is slightly difficult to carry on a conversation). If you can’t be active for 30 minutes all at once, get at least 10 minutes of activity in at a time. If you choose to do 10-minute sessions, make sure they add up to 30 minutes at the end of the day.
Resistance/strength activities:
Keep using your muscles! People lose the amount of muscle they have – and, their strength – as they age. A major reason people lose muscle is because they stop doing everyday activities that use muscle power. Age has very little to do with it. Lack of use lets muscles waste away. Do strengthening activities that challenge all your muscles 2-4 days a week. You can lift weights or soup cans. Carry the laundry or groceries. Take the stairs instead of the elevator. Do wall push-ups. Start your strengthening activities slowly, but challenge your muscles.
Balance activities: Practice balancing. When you maintain your balance, you are less likely to fall or to have accidents that will cause injuries. Balance activities should be done 2-4 days a week. For example, stand on one foot, then the other, without holding onto anything for support. Stand up from sitting in a chair without using your hands or arms. Do Yoga, Pilates or T’ai Chi to help maintain (or improve) your balance.
Flexibility activities: Keep your body limber by stretching. Stretching activities help you to move more easily. It helps you keep your joints healthy and maintain your mobility. Stretching activities will help ensure that you can tie your shoes, get down on the floor and back up again, and get in and out of the bathtub. All major muscle groups should be stretched every day. It is also very important to remember to stretch for 5 minutes before and after any type of physical activity to reduce the risk of injury.
|
