How much exercise should be done (65 years old and over)?

 

30 minute Walking Workout at home // Fun Low Impact Dance Cardio! - SeniorShape Fitness

Recommendations (65 years old and over)

According to the recommendations at the Australian Government, Department of Health and Age Care website here (22/8/23):

For people aged 65 years and over, they recommend at least 30 minutes of moderate intensity* physical activity on most, preferably all, days.

If you find 30 minutes difficult right now, start with just 10 minutes once or twice a day. After 2 weeks, increase to 15 minutes twice a day.

If you can do more than 30 minutes, you will get extra benefits.

Over the course of the week, try to incorporate different types of activities.

Try to reduce the time you spend sitting down – break that time up as often as you can.

* For guidance regarding what is considered to be moderate intensity,  please refer to the Adult-Pre-Exercise-Screening-Tool document.**

More Information

For more information about the following, please see the Australian Government, Department of Health and Age Care website:

• Moderate fitness activities
• Strength activities
• Flexibility activities
• Balancing activities

Example - exercise plan 

Exercise at least 5 days a week. Exercise may be done early in the morning or at suitable times during the day.  A walk after a meal may help digestion.  All exercises include warm up at start and some stretching where appropriate.

Aerobics = e.g. video (30 mins) - see above

NW = Nordic walking* (2 km / 30 mins)

Sport = e.g. badminton (gentle 60 mins)

Stretching = e.g. 10 mins

Strength = e.g. outdoor adult strength gym (10 mins) 

TC = Tai Chi / Qigong (20 mins) 

             * Alternatively just do brisk walking or if it is raining, aerobics.

Example - weekly routine

Monday - TC, NW, Strength      

Tuesday - TC, Sport 

Wednesday - TC, NW

Thursday - TC, Stretching

Friday - TC, NW, Strength

Saturday - TC, NW, Stretching

Sunday - TC, NW                                  

Warning:  If you have any health concerns or uncertainties, please consult your own medical practitioner before starting any exercise program.  For further information, please see the Adult-Pre-Exercise-Screening-Tool document.**

Disclaimer: ** This screening tool is part of the Adult Pre-Exercise Screening System (APSS), developed by Exercise & Sport Science Australia (ESSA), that also includes guidelines (see User Guide) on how to use the information collected and to address the aims of each stage. No warranty of safety should result from its use. The screening system in no way guarantees against injury or death. 

No responsibility or liability whatsoever can be accepted by the author of this blog post or any person associated with this blog, that may arise from any person acting on any statement or information contained in any post in this blog.

How much exercise should be done (18-64 years old)?

 

Killer 30-Minute Cardio-Boxing and Core Workout With Christa DiPaolo - Popsugar Fitness

Recommendations (18-64 years old)

According to the recommendations at the Australian Government, Department of Health and Age Care website here (17/8/23):

Adults (18-64 years old) should be active most days, preferably every day. Each week, adults should do either:

• 2.5 to 5 hours of moderate intensity* physical activity – such as a brisk walk, golf, mowing the lawn or swimming 

• 1.25 to 2.5 hours of vigorous intensity* physical activity – such as jogging, aerobics, fast cycling, soccer or netball 

• an equivalent combination of moderate and vigorous activities.

Include muscle-strengthening activities as part of your daily physical activity on at least 2 days each week. This can be:

• push-ups
• pull-ups
• squats or lunges
• lifting weights
• household tasks that involve lifting, carrying or digging.

Doing any physical activity is better than doing none. If you do no physical activity right now, start by doing some, then slowly build up to the recommended amount.

* For guidance regarding what is considered to be moderate intensity or vigorous intensity,  please refer to the Adult-Pre-Exercise-Screening-Tool document. **

Example - exercise plan 

Exercise at least 5 days a week, include 1 or 2 days of rigorous exercises. Exercise may be done early in the morning or at suitable times during the day.  A walk after a meal may help digestion.  All exercises include warm up at start and some stretching where appropriate.

Aerobics = e.g. combat (with weight) video (30 mins) - see above

Jog = Jogging (30 mins)  

NW = Nordic walking* (5 km / 60 mins)

Sport = e.g. badminton (60 mins)
Stretching = e.g. 30 mins

Strength = e.g. outdoor adult strength gym (30 mins) 

TC = Tai Chi / Qigong (30 mins) 

           * Alternatively jogging 30 mins or if it is raining, aerobics.

Example - weekly routine 

Monday - TC, NW, Strength      

Tuesday - TC, Sport 

Wednesday - TC, NW

Thursday - TC, Stretching

Friday - TC, NW, Strength

Saturday - TC, NW, Stretching

Sunday - TC, NW                                  

Warning:  If you have any health concerns or uncertainties, please consult your own medical practitioner before starting any exercise program.  For further information, please see the Adult-Pre-Exercise-Screening-Tool document.**

Disclaimer: ** This screening tool is part of the Adult Pre-Exercise Screening System (APSS), developed by Exercise & Sport Science Australia (ESSA), that also includes guidelines (see User Guide) on how to use the information collected and to address the aims of each stage. No warranty of safety should result from its use. The screening system in no way guarantees against injury or death. 

No responsibility or liability whatsoever can be accepted by the author of this blog post or any person associated with this blog, that may arise from any person acting on any statement or information contained in any post in this blog.