About Senior Citizen Fitness
Senior citizens should consult their doctors before starting any exercise or fitness plan. Those with health conditions should limit their physical activities to modest amounts. Senior citizens are defined as anyone over 65 years old and older or anyone that is 50-64 years old with chronic conditions or other health related limitations.
- The fitness guidelines for senior citizens are similar to those for younger adults. Activities that maintain flexibility are recommended. At least 30 minutes a day, five days a week of moderately intense cardio exercise for older adults that want to maintain and improve their health or at least 20 minutes a day, three days a week of cardio exercises.
- In addition to the cardio exercise eight to ten strength training exercises with ten to 15 repetitions of each, two to three times a week. These exercises should work the major muscle groups.
- Aerobic and muscle-intense activities aid for a healthier lifestyle, even through aging. During moderate-intensity workouts, seniors should still be able to carry on a conversation during exercise.
- For those senior citizens that are at risks for falls, include exercises that help maintain and improve balance. Light weight lifting with light weight dumbbells will enhance liveliness and improve metabolism.
- Muscle flexibility exercises involve steadily stretching. Pay attention to the muscles that are being stretched while breathing normally.
- Swimming, walking and yoga are all exercises that can be started slowly and gradually increasing the duration of these exercises as time passes.