How to Build an Exercise Plan

What kind of exercise should you do?

A single exercise cannot satisfy all of your needs. It’s essential to have a mix of activities during a week to get the most benefit from your routine. Without fish, vegetables, nuts, and whole grains, it’s like eating only fruit-healthy in general. This leads to lacking many of the nutrients that come with other foods.

Developing a balanced exercise program

What is a balanced exercise plan? PTGAs from the U.S. provide guidelines for physical activity for Americans. The Department of Health and Human Services suggests adults engage in the following types of exercise each week:

– Balance exercises for seniors
– Strength training sessions twice a week with a recovery period
– 75 minutes of aerobic activities
– 150 minutes of moderate exercise each week

You can break up workouts into smaller segments if this sounds overwhelming. For example, walking for three minutes every ten minutes can get you to your daily aerobic goal of 30 minutes.

Warming up should be done before every workout, and cooling down should be done afterward. Exercises like marching in place can loosen up muscles and increase oxygen-rich blood flow. After you warm-up, do some stretches to prevent stiffness, then slowly slow your activity and intensity.

Cardiovascular exercise (aerobic)

Activities like aerobics burn calories and lose unwanted body fat. They are sometimes called endurance activities or cardio. Walking, biking, running, and swimming is all activities that make the heart and lungs work harder.

Aerobic exercise increases oxygen in muscles. Improving cardiovascular endurance by raising heart rate and breathing. These activities can lower risk of many diseases and a longer lifespan.

Are you doing enough?

The Physical Activity Guidelines for Americans recommend adults exercise 1 hour to 2.5hr per week. For a mix, 10 minutes of vigorous activity is roughly equal to 20 minutes of moderate activity. A goal of 5hrs of moderate activity or 2hrs of vigorous activity offers more benefits. At least 10 minutes should be spent on each session.

A strength training program

Weight machines, free weights, resistance bands, and tubing are usually used for strength or resistance training. They can reduce bone loss and build muscle. The muscle-to-fat ratio on your body will also be improved through exercise. Adding it to your workout routine is also essential.

Are you doing enough?

Strengthening exercises are recommended for all major muscle groups. At least two to three times per week, with a 48-hour interval between exercises. Some research suggests that two or three sets per session are better than one, however. The exercises should be repeated 8 to 12 times each (reps). For you to build muscle and stay stronger, your body needs at least 48 hours between strength training sessions.

Exercises for balance

As we age, we tend to lose our sense of balance. Neuropathy can cause numbness and tingle in your feet. Also, side effects from other medications, vision problems, or an inability to bend over. Balance problems often result in falls, which can cause head injuries, bone and nervous system injuries. Health complications resulting from hip fractures, in particular, can limit independent living.

Are you doing enough?

A balance training and muscle strengthening program of 30 minutes per week plus walking at least twice a week. These exercises are recommended for older adults at risk for falls.

Exercises to enhance flexibility

As we age and disuse our muscles, we tend to shorten and tighten them. Yoga and stretching reverse this effect. Your balance and back pain may be worsened if your muscles are shorter and stiffer.

Are you doing enough?

Flexibility exercises are not mentioned in the Physical Activity Guidelines for Americans. Older adults should perform these exercises twice weekly. They can be added to aerobic and strength activities.