We all know that exercise is good for all people, especially the elderly. While it may not stop the aging process, it disables the symptoms from your heart disease to depression, increasing your life expectancy. As we get older, doing our favorite exercises (such as running, tennis, yoga, or tai chi) is not enough for us. This is because over time, a person’s physical ability, such as bone density, muscle mass, aerobic capacity, flexibility, and balance, decreases, which requires more attention.
Adequate nutrition and proper exercise are essential for a healthy lifestyle. As people get older, their needs change. Seniors, in particular, need some special exercise programs that help them stay more fit, active, and healthy. Adults should do physical activity every day because regular exercise will reduce their health with age. But how you do these exercises and for how long becomes a challenge for you. So we came up with an exercise routine for the over 60s.
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Things to do for people 60 years or older
People over the age of 60 should do activities that improve strength, balance, and flexibility at least 2 days a week. This makes them more active and improves their balance than others their age (who do not exercise). These activities should be done at least 150 minutes of moderate-intensity activity or about 75 minutes of intense intensity. Try to keep your body active every day by reducing the time you spend sitting or lying down so that your body does not break down.
Do some light activities with the above activities so that your body will learn to be more active. Light activities include getting up to make a cup of tea for yourself or your family. Plus you can walk around your home or area, And do the necessary work yourself. Some of the tasks you need to do are make your bed, do the usual cleaning and dusting at home, and so on. These will keep you active as well as refresh your mind.
Routine for the over 60s
A routine is very important for people over the age of 60 to get a definite definition of when or what they will do. The “Centers for Disease Control and PreventionTrusted Source” proposed a routine for Americans aged 60 and over. This may seem like a lot to some, but you can split this exercise two or more times a day for 10 or 15 minutes.
The Exercise Routine for the Over 60s, provided by “Centers for Trusted Sources of Disease Control and Prevention,” shows you how to do it each week and for how many days:
- Monday: You walk twice a day, for 15 minutes at moderate intensity or for 6.30 minutes at intense intensity. With it, you do some activities that improve Strength, Balance, and Flexibility.
- Tuesday: Even today, you walk twice a day, for 15 minutes at moderate intensity or 6.30 minutes at intense intensity. With it, you do activities that improve balance and flexibility.
- Wednesday: Do swimming, cycling, water aerobics, Zumba, etc., for 30 minutes. Do Some activities that improve your Strength, Balance, and Flexibility.
- Thursday: Since you have been doing this activity for a few days, you can rest your body today. But with that, you do activities that improve balance and flexibility that will help your body stay normal.
- Friday: Even today, you walk twice a day, for 15 minutes at moderate intensity or 6.30 minutes at intense intensity. If you want, you can do this once instead of twice, at medium intensity for 30 minutes and intense intensity for 15 minutes. With it, you do activities that improve strength, balance, and flexibility.
- Saturday: Do swimming, cycling, water aerobics, Zumba, etc., for 30 minutes. Do Some activities that improve your balance and flexibility.
- Sunday: Since you have been doing this activity for a few days, you can rest your body today. But with that, you do activities that improve balance and flexibility that will help your body stay normal.
Q 1. Which activities improve strong balance and flexibility?
There are some activities that can improve a person’s strong balance and flexibility. Those are some common work or activities, but these will really improve your body a lot. Below is a list of some of these activities that include the Exercise Routine for the over 60s:
- Tai chi
- Lifting weights
- Carrying heavy shopping bags
- working with resistance bands
- Push-ups and sit-ups
- Digging for anything
Q 2. What exercises should seniors avoid?
Some exercises are beneficial for the human body but are not ideal for the elders at all. These are usually heavy exercises, which can be very harmful to the older body, so these should be excluded from the Exercise Routine for the over 60s. Below is a list of these exercises:
- Leg press & Bench press
- Running long distances
- Abdominal crunches
- Rock climbing
- Squats with dumbbells or weights
- Power clean
- Upright row
- High intensity interval training
We have learned from the above description Exercise Routine for the over 60s. Given this standard Exercise Routine for the over 60s above, which is really very important for the over 60s. All of the above information is sourced from trusted sources and from the research of our experienced researchers. So it has become a standard routine for over 60s.