Advancements in modern medicine have made possible to live a long life but there is still no substitute for exercise to improve the overall standard of life for human beings. The fact is that doing exercise can slow the aging process by hindering muscle atrophy, increasing flexibility, improving strength and boosting the immune system.
Doing physical exercises can keep you fit and strong in your twilight years. But it is always advised to adopt an exercise regimen that is right for you.
Exercise guidelines for older adults (45 or older):
- First and foremost, you should consult your physician before starting any fitness program. Have a health check-up done and know the limitations of your body.
- Once you have been given a green light by your doctor learn about different exercises suited for your age. If you are planning on joining a gym always ask for a trainer who is specialized in training seniors.
- Older adults generally display higher blood pressure readings doing moderate exercise. So it is always advised to keep your HRR between 30% to 40%. Check out how you can calculate your HRR
- Exercise for 20 to 30 minutes and maintain a 2 – 3 days a week schedule. You should concentrate on resistance training, cardio and balancing exercises. Always do warm up your body and do stretching.
- Maintain low to moderate and follow proper breathing techniques during exertion. If you feel any discomfort for example chest pain, irregular heartbeat, hernia or severe shortness breath; stop immediately and call for help. It is highly recommended to update your doctor regularly about your condition once you start working out.
- Keep yourself hydrated by drinking water before, after and during your exercise.
- Wear comfortable clothing and footwear that is appropriate for the weather.