Getting in shape doesn’t require a big investment of time—not when activities are broken into 10-minute chunks spread throughout your day.
A series of short walks during the day, along with lifting hand weights a couple of days a week, for example, can add up. Before you know it, you’re on your way to feeling better, having more energy and maintaining your independence as you get older. And that’s a healthy investment in your retirement years.
Regular, moderately intense exercise can help offset some of the changes that occur with aging, such as loss of strength and stamina. And when you stay strong and fit, it’s easier to keep doing what you enjoy and to keep handling everyday tasks on your own.
Just as important, staying active helps control blood pressure and weight and reduces risk for heart disease, stroke and the bone-thinning disease osteoporosis. Your energy, sleep and mood may improve, too.
If it has been a while since you’ve exercised or you have any health problems, ask your doctor what activities and amounts of exercise are safe for you.
To achieve and maintain all-around fitness, you will need to engage in four basic types of activity:
- Aerobic, or endurance. Brisk walking, cycling and swimming are good choices. You’ll need at least 150 minutes of moderately intense activities a week. Again, you can achieve that goal in 10-minute chunks—such as three times a day, five days a week. Or, if you prefer, you can get the same benefits from 75 minutes of vigorous activity, such as jogging and running, throughout the week.
- Strengthening. Lifting weights or stretching resistance bands are two options. Aim to do at least one set (eight to 12 repetitions) of strengthening exercises on two or more days a week. Work all major muscle groups.
- Balance. Standing from a seated position and backwards walking are two examples. Aim to do these activities at least three days a week.
- Flexibility. Move through some stretches when your muscles are warmed up.
Doing more than the minimum amounts can bring even more health benefits. However, start slowly and build gradually.
And one final tip for staying on the path to a healthier life: Choose activities you enjoy. That way, you’ll be motivated to keep them up—and you might even look forward to your exercise breaks.
For further guidance in establishing a physical fitness regimen that’s right for you, schedule an appointments with a member of Watson Clinic’s primary care department at 680-7190.
Sources: American Council on Exercise; Centers for Disease Control and Prevention; National Institute on Aging