At 80 years, it is important to me to stay as healthy as possible. Living a seniors lifestyle puts me more at risk of injury. To stay as healthy as possible, as a senior, I need to combine aerobic exercise for heart health, strength training to prevent muscle and bone loss, and balance/flexibility moves to reduce fall risks.
I also need to pay attention to what I eat. Muscles and bones need more protein at my age, and quality sleep giving my body those valuable hours to repair my systems is so important as well.
A balanced routine done at least 3 times a week allows me and my fellow seniors to maintain independence and safely perform daily activities.
Well Rounded Plan
1. Aerobic Exercise (Cardio)
- Goal: At least 150 minutes of moderate-intensity cardio per week (e.g., brisk walking, 30 minutes a day, 5 days a week).
- Best Options: Brisk walking (aim for 8,000–10,000 steps), swimming, riding a stationary bike, or water aerobics.
Try this aerobic technique 3 times per sesssion and 3 times per week.
Research done at McMaster University suggests a 2 minute 20 seconds approach. Walk at a regular pace for about 2 minutes. Check your heart rate i.e. it might be around 80 beats per minute. Then, pick up the pace and walk quickly for about 20 seconds. Again check your heart rate. It might be around 110 beats per minute. Now back to regular walking for about 2 minutes and pay attention to how long it takes your heart to return to the regular walking rate. This is an indication of your heart’s health. If it doesn’t return to the regular rate in 2 minutes, you have work to do with that heart.
2. Strength Training. (Resistance Training)
- Goal: Muscle-strengthening activities at least 2 or 3 days a week targeting major muscle groups (legs, hips, back, abdomen, chest, and arms).
- Best Options: Bodyweight exercises (like sit-to-stands, wall push-ups, and leg lifts), or using light dumbbells and resistance bands.
After lengthy research looking for some of the best strength exercises, I came up with “my dirty dozen”. Check them out here …
3. Balance and Flexibility
- Goal: Daily or near-daily movements to improve joint mobility, range of motion, and fall prevention.
- Best Options: Single-leg balance holds, Yoga, Tai Chi, or Pilates or Qi Gong which is a combination of most martial arts.
Check these “Golden 8 Energy Balance Exercises” here and done daily, they should help your nervous system stay healthy as well as improve your flexibility and mobility too.
Take Away
After years of teaching fitness at my local YMCA and at other community centres, I decided to make a website with lots of practical information and exercises that should help seniors.
There are close to 1000 ideas on this channel that should help you.
Please check it out …
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