Less Stress on the Heart

BACK TO INDEX

PHYSICAL FITNESS

What are the types of exercises that can be performed by the elderly?

It is the constitution of the individual rather than the age that decides the type of exercise that one can do. Exercises maybe:

Aerobic exercise: This is vigorous exercise that produces a heart rate of 60-70% of one's maximum. It strengthens the cardio-vascular system. It includes, jogging, cycling, skipping and swimming. The heart becomes stronger and the person is able to perform the same amount of physical activity with less effort. It is done three times a week in 15 to 60 min. sessions.It includes a 3-5 min warm-up and cool down.

But Aerobic exercise should be done only after taking advice from a physician.

The best form of aerobic exercise for the elderly is walking. They could walk for about 30 mins or 3-5 kms a day.

Low-intensity exercise: This places less stress on the heart but plays an important role in maintaing and improving the health of a person especially for bone mineralisation, joint flexibility and weight control. It includes, stretching and light calisthenics.Yoga and pranayama and other traditional methods of physical discipline can also be put into this category. Even walking, if perfomed with less vigour can be put into this category.

The difference between the two types of exercise is not absolute. The same form of exercise when performed with different intensities can be classified differently.

Should an elderly person exercise?

Whether you're 40 or 60 years old, you can exercise and improve your health. Physical activity is good for your heart, mood, and confidence. Exercising has even helped 80 and 90 year old people living in nursing homes to grow stronger and more independent. Older people who become more active including those with medical problems, may feel better and have more energy than ever before.

<<Prev

Next>>