A Senior Workout should start slowly with exercises that match your
aging parents recent activity levels. Those moderately active can begin
with relatively moderate-intensity aerobic activity. They should avoid
vigorous intensity activities, such as shoveling snow or running. Senior
adults with a low level of fitness can begin with light senior
The Center for Disease Control recommendations for a senior exercise program says that
"older adults need at least -- walking 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
weight training: muscle-strengthening
activities on 2 or more days a week that work all major muscle groups
(legs, hips, back, abdomen, chest, shoulders, and arms)".
Try Bicep Curls as part of an Upper Body Workout.
First, think about duration, intensity and frequency.
Start slowly. If your mother needs to start with 5 minutes of exercise -- so be it. Increase the minutes (duration) by one minute per week.
The intensity of the exercise (how hard she is working) should be determined by listening to her AND her doctor.
Frequency is the key to developing senior fitness. The goal is not to work to complete exhaustion once a month. But developing a routine that can be sustained several times a week.
Scientific research has shown that increasing low intensity exercise produces a very low risk of injury to the heart of muscle skeletal system. A light- to moderate–intensity activity, such as 5 to 15 minutes of walking per session, 2 to 3 times a week.
The amount of time required to adapt to a new level of activity probably depends on age. Older adults require more time to adapt to a new level of activity, in the range of 2 to 4 weeks.
Less fit adults are at higher risk of injury when doing a given amount of activity, compared to fitter adults. Slower rates of increase over time may reduce injury risk.
Pay special attention if your parents are overweight. There is already more strain on the heart so that they would need to progress at a much slower rate.
Review these conditions with your aging parents before they begin their senior workout program.
need to remember how their bodies have adjusted to exercise before.
Start a new exercise program at a slower rate if you've had any
Before starting a new exercise program, you must make sure your aging parents will be safe. Follow these safety rules for exercising from the National Institutes of Health.
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