We age but we become more sedentary, and we complain of so much pain in our bodies… We’re being too careful of ourselves that we sometimes think that if we move more, we risk ourselves to injuries more… when it’s actually the other way around…
The daily aches we experience are sometimes easily prevented or managed. By simply moving around your trunk can ease your stiff and aching back right away. Movement is more important especially if you're a grown adult. Older adults at the age of 65 and above should remain as physically active as possible every day. Even just a simple light activity can heat up your muscles and make them strong and keep your blood flowing. The following will guide you in keeping you healthy and fit with physical activity and exercise. You should aim for:
At least 150 minutes of moderate-intensity aerobic activity a week, 75 minutes of vigorous‑intensity activity, or a combination of both.
Moderate intensity activities: brisk walking, water aerobics, biking, dancing, pushing a lawnmower, hiking
Vigorous activities: jogging or running, aerobics and fast dancing, fast swimming, biking, hiking uphill
Muscle‑strengthening activities, as well as exercises that improve balance and flexibility on at least 2 days a week.
Bodyweight exercises such as push‑ups, situps, and planks
Resistance training with weights and resistance bands
Yoga, pilates, tai chi
Daily tasks such as carrying heavy grocery bags and gardening
Reduce sedentariness or time spent sitting or lying down
If you’re suffering from chronic conditions, just keep yourself as physically active as possible, according to your tolerance and as your condition allows. MOVE MORE AND SIT LESS!!!
