How much exercise is enough?

Font Size:

Getting enough exercise, no matter how old you are, will hold you in good stead throughout your life. The longer that you can keep your body fit and strong, the longer you can expect to be active during your older years. Some exercise is always better than no exercise.

There are two kinds of exercise that you should aim to do regularly:

  • Cardio (aerobic): keeps your heart healthy and your weight down.
  • Strength training: helps you to build and maintain strong muscles and bones.

But how much exercise is enough for you?

Well, it depends on your age, level of fitness and overall general health. For Australian adults aged 65 or older, who are mostly fit and have no mobility-limiting health conditions, these daily exercise suggestions are a good guide:

It is recommended that Australian adults 65 years and above should do:

  • At least two-and-a half hours (150 minutes) of moderate-intensity aerobic exercise every week and whole-body muscle strengthening activities of all muscle groups; legs, hips, beck, abdomen, chest, shoulders and arms, on two or more days per week.
    Moderate-intensity: Exercises that will make you break a light sweat, such as cycling, yoga or fast walking.
  • One hour and fifteen minutes (75 minutes) of vigorous-intensity aerobic exercise every week and whole-body muscle strengthening activities of all muscle groups; legs, hips, back, abdomen, chest, shoulders and arms, on two or more days per week.
    Vigorous-intensity: Exercises that will cause your heart-rate and breathing increase and make you sweat a lot, such as running, high intensity interval training, or a hard game of tennis.

In muscle strengthening activity remember it’s about quality over quantity, so aim for 8 to 12 repetitions of each exercise, and only lift as much weight as your body can, while still maintaining proper lifting technique.

Muscle strengthening doesn’t always mean using weights, either. You can also use your own body weight to strengthen your muscles, such as push-ups and squats.

To find out more about physical activity for older adults visit Health Direct.

Written by ameliath



SPONSORED LINKS

Sign-up to the YourLifeChoices Enewsletter

continue reading

Health

How to boost your gut health and immune system this winter

A healthy gut is key for overall health, and affects so much more than just our digestion. With links to...

Lifestyle

Things people who grew up in the '70s will remember

If your childhood or teen years happened to fall in the 1970s, you probably have a lot of fond memories...

Food and Recipes

The favourites that send food lovers pie-eyed

Pies, pies, pies. For some of us it's the flaky pastry and gooey filling. For others, it's the firm shortcrust...

Health

How much of a risk are microplastics?

Perhaps you've seen headlines saying we consume a credit card's worth of microplastics a week, or that microplastics have been...

Lifestyle

Friends, family and Aunty Maud

Columnist Peter Leith has always been one to take time to talk, lobby and observe. In this true short story,...

Podcast

Podcast with leading Melbourne podiatrist

They take you thousands of kilometres, but we probably look after our car tyres better than we look after our...

Australia

Travel SOS: When will cruising restart in Australia?

With the travel bubble between Australia and New Zealand set to reopen, will we see cruising restart earlier than expected?...

Travel

Air New Zealand's blueprint for post-COVID travel

Air New Zealand's trial a digital health pass on flights to Australia could be the blueprint for future digital 'vaccine...

LOADING MORE ARTICLE...