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Physical activity helps older adults stay healthy and live more independently. Aerobic, muscle and balance exercises are all suitable physical exercises for the elderly and promote healthy ageing.
There are three main types of physical activity: aerobic, muscle-strengthening and balance. Do all three types of activity to reap the health benefits which include chronic disease prevention and reduced risk of heart disease.
Examples of aerobic activities suitable for older adults include — brisk walking, cycling, line dancing, and ballroom dancing.
Aim for at least 10 minutes of moderate-intensity aerobic activity each time you exercise and accumulate a total of at least 150 minutes spread throughout the week.
Moderate-intensity aerobic activities will increase your breathing and heart rate so that you are still able to talk while exercising, but you are not able to sing.
Examples of activities that strengthen muscles include — working out using gym machines, dumbbells, resistance bands and bodyweight exercises, such as wall push-ups, squats and calf raises.
Aim to do muscle-strengthening (strength training) activities two or more days a week to work on all major muscle groups in the legs, hips, back, abdomen, chest, shoulders and arms.
Examples of balance exercises that improve balance include — tai chi, qigong, backward walking, sideways walking, heel walking, toe walking, and standing from a sitting position.
Aim to do exercises that improve balance on a few days each week.
Here are some practical and fun activities for seniors to stay physically active:
Here are some tips to help you stay on track:
Talk to your family doctor or general practitioner (GP) before starting any new physical activity.
If you have any questions, call the Health Line at
1800 233 1313.
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This article was last reviewed on
Friday, December 11, 2020
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