The U.S. Centers for Disease Control and Prevention offers practical tips to help seniors build physical activity into their lives.
Here’s an example from the CDC website:
Mary’s Physical Activity Routine
On Mondays, Wednesdays and Fridays, Mary, who is 75, goes to an exercise class at her local senior center. The class includes 30 minutes of aerobic dance, which she can do at a moderate intensity, and 20 minutes of strength training activities.
On most Sundays, Mary visits her favorite park and walks a trail with her friends. This takes about 45 minutes. The trail is hilly, so about 30 minutes of Mary’s walk is moderate intensity and about 15 minutes is vigorous intensity. Remember, the 15 minutes of vigorous intensity counts as 30 minutes of moderate intensity walking.
Mary adds an extra 30 minutes of walking each week by taking her grandson to school, walking to her friend’s home, or briskly walking at the mall during shopping trips.
There’s a lot of information at the CDC’s site on Making Physical Activity a Part of an Older Adult’s Life. — Meg Haskell, BDN