Is Walking Enough Exercise for Seniors?
A Healthier Michigan
| 3 min read
Walking for 15 to 20 minutes a day can be a great way to burn calories, promote good cardiovascular health and strengthen muscles throughout the body. But walking shouldn't be the only source of exercise for seniors.
According to the Centers for Disease Control and Prevention (CDC), routine, moderate exercise such as walking is not enough exercise for adults over the age of 65, who need at least 150 minutes (about 30 minutes a day, five days a week) of moderate exercise a week. This exercise can include walking but should also be paired with at least two sessions of strength training a week.
Chair exercises for seniors and balance training are also recommended for fall prevention.
Why is exercise important for aging adults?
There are many elements that affect your health as your age. Choices such as what you eat and drink, what activities you partake in, whether you smoke and how much alcohol you drink can play a role in how you age, according to the National Institute on Aging. Moderate to vigorous exercise is important to maintain health and fitness. What exercises or workouts count as moderate vs vigorous exercise depends on your age, your body and level of activity.
The CDC describes moderate cardio exercises as those that raise your heart rate and breathing slightly and keep those levels elevated but still allow you to speak while exercising. Vigorous exercise raises your heart rate and breathing to the point where you wouldn’t be able to say more than a few works without slowing or stopping for breaths.
Balance training is important to help prevent falls and reduce the risk of fractures, breaks or joint injuries, according to Johns Hopkins Medicine. A few simple balance exercises you can do on your own include standing on one leg, walking backwards, or using a balance tool like a “wobble” board or balance ball. The CDC provides balance exercise guidelines for older adults.
How much exercise do older adults need?
The weekly recommendation for most adults is 150 minutes of moderate cardio activity or 75 minutes of vigorous activity. The amount and level of exercise each week may look different for different aging adults. Brisk walking or jogging are popular moderate exercises for most, while running, swimming, or strength-training might be vigorous exercise for you.
A healthy weekly schedule or exercise plan for an older adult could include:
- Five days of brisk walking for 30 minutes a day
- Two days with up to 30 minutes strength training with bands or weights
- One short balance exercise each morning or evening
This example routine allows for a healthy level of exercise for an older adult. The moderate to vigorous cardio or aerobic exercise is good for heart health and general fitness, strength training can help with muscle mass and fitness as you age, and balance training is recommended to help decrease the chances of injuries from falls, fractures, sprains and strains.
Exercises for older adults
There are many ways for older adults to exercise at home that are free and accessible, including walking and simple balance or strength exercises.
However, many older adults prefer to find community built around physical activity and exercise. Some popular examples from the National Institute on Aging that are great additions to your exercise routine include:
- Lap swimming
- Water aerobics
- Pickleball or tennis
- Walking, running or biking clubs
- Dance lessons
- Hiking or backpacking
- Yard work or gardening
- Volunteering at a community garden or food pantry
Additionally, yoga can be beneficial, especially when incorporating chair exercises for seniors. Whether it is basic yoga, tai chi, Pilates or chair yoga for those with mobility issues, anything in this family of exercises will help maintain and increase flexibility. This is even more important as people age.
Photo credit: Getty Images
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