Older persons are free to exceed a leisurely pace. Push your body to the limit and let off some steam! This will help you to stay fit, increase your stamina and even (re-)gain muscle strength.
Power away, but remember: it is only good, as long as you can keep it in check. Stick to the recommendations and ask your general practitioner for a ckeckup before taking up exercising.
The following activities are particularly suitable. Try to be active 2 - 3 times a week. And remember stamina needs time to build up. Just hang in there and you will notice how your perseverance will bear fruit. Even if the training is hard in the beginning, it will become easier with time.
The guiding value for physical activity in persons over the age of 65 is set at 150 minutes (2.5 hours) of moderate activity per week.
You can reach this level by for example walking quickly, strength training, swimming or gymnastics.
Tip: Moderate activity is achieved if your heart starts beating faster than normal. During moderate activity you can still talk but you cannot sing. If you go for a brisk walk for 10 minutes every day and go swimming once or twice a week you have already accomplished your weekly objective!
Alternatively, you can also achieve the quota through 75 minutes of vigorous activity per week.
During vigorous activity your heart rate is considerably elevated and conversation is not possible as your
talking is broken up by large breaths. The following activities are considered vigorous: stair machine, tennis, badminton, jogging and runnning.
If possible you should be active at least twice a week at a moderate or vigorous level.
You should try to be active for at least 10 minutes at a time so that your body has the opportunity to get into gear. If you feel that 10 minutes are to much for you, start with 5 minute activity blocks and increase the duration over time. The most important thing is to keep the activity at a level you feel at ease with.
If you are physically impaired, insecure or are starting to exercise for the first time in ages you should get a medical checkup before beginning the exercise programme. Tell your physician about your plans and also ask which intensity level is optimal for you.
and brisk walking. It is the ideal opportunity to kill to two birds with one stone: You are exercising while enjoying the fresh air and you might even meet other people, thereby facilitating social contacts! In addition, hiking (especially downhill) stimulates bone regeneration, the immune system as well as all of your cardiovascular system.
With or without an electric motor, a bicycle is the ideal method of transport if you are out and about in the town! But it is not only useful for running errands: Why not plan a trip together with other cyclists? Tip: It is always a good idea to have a nice destination, such as a landmark or a cosy cafe or restaurant. You can also take a look at the local newspaper or programme schedules, many organisations have regular cycle groups.
Please remember to slowly increase the intensity of your cycling. Do not plan the longest route for your first ride. With time you will able to expand the route, increase the pace or turn off the motor or even chose a route with uphill stretches. Tip: Your bike needs to be roadworthy and neither too large or too small for you. This is the case if you can place both feet on the ground while sitting on the saddle. For your own safety it is recommended to wear a bicycle helmet!
One of the most joint-friendly sports there are: swimming! It is especially popular amongst older people as it gets the circulation going and also strengthens your muscles. In addition, swimming is also a good possibility to reduce your stress level, thereby increasing your mental well-being. Swimming is also suitable if you have a physical impairment such as joint pain, as the buoyant force of the water will relieve the strain.
If you feel that lane swimming is dull, aquafitness might be just the thing for you. It is commonly offered as a group activity and besides being fun it is also very effective! You can participate in the exercises even if you have issues with your knee, hip or back. Due to the bouyancy of the water the exercises will seem much easier than "on shore". The ideal water temperature is 29°C (84°F) and the pool should have air conditioning. The exercises at the local swimming pool generally take about 45 minutes and can be beautifully strenous.
Tip: Besides wearing a comfortable and fitting swimsuit, many people also equip themselves with a pool noodle (often available at the pool shop) and aqua shoes.