for the active
What is the best workout for over 60?
Older adults are going to engage in workouts that differ from those of younger adults and teenagers. While no one wants to be told that they can't do something, certain movements are inappropriate for older adults and age should be a consideration.
Before beginning a workout plan, it is important to consult a medical professional with a knowledge of your personal medical history—this advice goes for exercise enthusiasts of any age. But because older adults are at risk for more medical conditions, such as osteoporosis and arthritis, this is a crucial first step.
The core recommendation is that at least 30 minutes of "moderate physical activity" should be performed on most days of the week. And while it may seem like an odd priority, strength training should be a main focus, as it prevents bone and muscle loss. Additionally, flexibility and functional movements (those that mimic everyday activities) are important.
In this example plan, there will be four days of cardiovascular activity and two days of strength training. If any discomfort or pain is felt during the activity, stop immediately and consult a trainer or medical professional for guidance. In addition, be sure to have water nearby at all times.
Cardiovascular Activity
Before beginning the session, it is imperative that one performs stretching as a warm-up. This reduces the risk of muscle strain and improves flexibility, a core concern of exercise programs for older adults. Remember not to "bounce" or stretch too far, as this will only aggravate the muscles. Some good stretches are: triceps stretch, seated floor twist, toe touch, standing biceps stretch, and the spinal stretch.
After stretching is complete, it's time to get the party started! For cardiovascular activity, the actual type of exercise isn't the most important thing, but rather the intensity level.
Working at a level that is "hard enough to raise your heart rate and break a sweat," but still allows one "to carry on a conversation." This ensures that the body is being stimulated but not so intensely that there is a risk of overexertion.
The options for activity are virtually limitless—do whatever you enjoy most. Because there are four cardiovascular days, variety can be incorporated—this is a nice way to keep things fresh and fun and prevent feeling burned out or bored. Some great activities for older adults are:
- Aerobics
- Swimming
- Walking
- Jogging
- Biking (indoors or outside)
- Aquatic Aerobics
- Step Aerobics
- Rowing Machine
All of these activities can be made more entertaining with the inclusion of family and friends, or if performed while reading a book or magazine or watching television. Before you know it, 30 minutes will have flown by.
Source: bodybuilding.com