Even though we are still staying home, we know it is important to care for our physical well-being! There are many ways to get creative and engage in movement from the comfort of your own home. Below, you can see the recommendations from the World Health Organization regarding physical activity for people over the age of 65. Regardless of the exact number of minutes or type of activity, anything you can do to increase your movement is good!
Here are a few resources to help support your physical well-being while staying home:
National Institute on Aging Articles – Check out these articles to learn the latest on how exercise and physical activity can help you stay healthy as you age. Find tips on how to fit exercise into your daily life safely and get motivated to get moving!
National Center of Health, Physical Activity and Disability YouTube Playlist- These videos range from yoga to cardio to strength are free! This playlist provides seated and standing exercises.
Staying Active During the Coronavirus Pandemic – The American College of Sports Medicine has put together a great reference sheet for staying active while staying well during COVID-19.
The World Health Organization Physical Activity Guidelines:
“In adults aged 65 years and above, physical activity includes leisure time physical activity (for example: walking, dancing, gardening, hiking, swimming), transportation (e.g. walking or cycling), occupational (if the individual is still engaged in work), household chores, play, games, sports or planned exercise, in the context of daily, family, and community activities.
In order to improve cardiorespiratory and muscular fitness, bone and functional health, reduce the risk of NCDs, depression and cognitive decline:
- Older adults should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.
- Aerobic activity should be performed in bouts of at least 10 minutes duration.
- For additional health benefits, older adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate-and vigorous-intensity activity.
- Older adults, with poor mobility, should perform physical activity to enhance balance and prevent falls on 3 or more days per week.
- Muscle-strengthening activities, involving major muscle groups, should be done on 2 or more days a week.
- When older adults cannot do the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.”
Note: Please check with your physician before engaging in physical activity or a new exercise routine and always be cautious while moving.