Weight control
Reduced risk of chronic diseases such as heart disease, metabolic syndrome, some cancers and type 2 diabetes
Stronger bones and muscles
Improved mood and mental health
Reduced risk of falls
Improved ability to perform tasks of daily living
Increased longevity
The current physical activity recommendations are 150 minutes of moderate-intensity or 75 minutes of vigorous activity per week or an equivalent combination of moderate and vigorous activity. A whopping 60 percent of older adults don’t meet these activity recommendations. Are you one of them?Does this level of activity sound like more than you can do?
Don’t worry. New evidence suggests that just 15 minutes a day of moderate to vigorous physical activity reduces mortality by 22 percent. Of course, there are added benefits as time is increased.
What are some moderate–intensity and vigorous-intensity activities?
Moderate
Walking briskly (3 miles per hour or faster)
Water aerobics
Bicycling slower than 10 miles per hour
Tennis (doubles)
Ballroom dancing
General gardening
Vigorous
Race walking, jogging, or running
Swimming laps
Bicycling 10 miles an hour or faster
Tennis (singles)
Aerobic dancing
Heavy gardening (continuous digging or hoeing)
Certain health conditions may require a check-in with your doctor before you begin physical activity. So talk with your doctor and make a plan to get moving. Start slow and gradually add time and intensity as you’re able.
Keep your goals reasonable. Remember that when the focus is on your health, some activity is better than no activity.
See the Video of the Abs Exercise Video App for Android.
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