Activity and Exercise

Benefits of regular physical activity in older adults reduces the risk of CardiovascularDisease, Stroke, Hypertension, Type II Diabetes, Osteoporosis, Obesity, Colon cancer, Breast cancer, Anxiety, Depression and reduces the risk of and injuries from falls. Types of Exercise for Healthy Living After 50-

• Strength Exercises: Build muscle and increase metabolism which will help keep your are weight and blood pressure under control by using weight or resistance. If you looking to lift weights in the comfort of your own home, here are some great ideas-
• 1 can of soup is equivalent to ½ pound
• 150 pennies is equivalent to 1 pound
• 80 quarters is equivalent to 1 pound
• 1 gallon of water is equivalent to 8 pounds
• Balance Exercises: Build leg muscles and help prevent falls. 
• Stretching Exercises: Give more freedom of movement, which will allow you to remain more active. 
• Endurance (Aerobic) Activities: Maintain and improve cardiovascular and respiratory function. A minimum of 30 minutes of moderate intensity physical activity 5 days a week or vigorous intensity for 20 minutes 5 days a week is recommended. Walking is ideal. One can meet this requirement in 3-10 minute sessions of moderate intensity or 2-10 minute sessions at vigorous intensity, but you must complete 10 minute bursts of activity to gain health benefits.

Before beginning any exercise program be sure to consult your physician about whichtype of program best suits your needs. Always remember to warm up and cool down for5-10 minutes and stretch before you perform any activities.

Check out churches, senior retirement sites or a senior recreation centers for programs specifically directed at the 50+ age group. Many of them have indoor walking tracks, classes like Tia Chi for Arthritis and water aerobics.

                                                                        IN Shape Indiana

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