"I don't have time." "I'm too old-I might hurt myself." "I'd be too embarrassed at a gym with all those fit young people around."
Sound familiar? Maybe one of these is the reason you aren't physically active or exercising. But, in fact, scientists now know that it's usually more dangerous to not exercise, no matter how old you are. And you don't need to buy fancy clothes or belong to a gym to become more active.
Brenda Della Casa had been seeing her primary care physician for two years and had brushed off her concerns about getting rushed care - until she had a health scare she couldn’t ignore. She told her doctor she was experiencing terrible back pain and stomachaches. Her doctor checked her, said she was fine, and sent her on her way.
Five days later, Della Casa, an author and dating coach in Chicago, was traveling and had pains so severe she could barely move. When she received a voicemail from her...
Being active can help older people to stay independent and able to keep doing things like getting around or dressing themselves.
So, make physical activity a part of your everyday life. Find things you enjoy. Go for brisk walks. Ride a bike. Dance. Work around the house and in the yard. Take care of your garden. Climb stairs. Rake leaves. Do a mix of things that keep you moving and active.
Four Types of Exercise
There are four types of exercises you need to do to have the right mixture of physical activities.
One-Be sure to get at least 30 minutes of activity that makes you breathe harder on most or all days of the week. That's called "endurance activity," because it builds your energy or "staying power." You don't have to be active for 30 minutes all at once. Ten minutes of endurance activity at a time is fine. Just make sure those 10-minute sessions add up to a total of 30 minutes most days.
How hard do you need to push yourself? One doctor describes the right level of effort this way: If you can talk without any trouble at all, you're not working hard enough. If you can't talk at all, it's too hard.