Whilst the recommended daily exercise varies between age groups, for older adults, it averages at around 150 minutes per week of cardiovascular work. This can be broken up into 10 minute exercise sessions each day – which, for most, is relatively easy to achieve.
Cardiovascular training for older adults is, in part, recommended in the form of moderate- intensity exercise. This includes activities that succeed in raising your heart rate and promoting physiological benefits, without causing too much strain on the body. If you’re new to exercise, you could try a mix of aerobic classes, fast-paced walking, bike riding or dancing. You could even research local community centres that hold regular exercise sessions – this way, you can get more active whilst gaining the opportunity to make new friends.
Active individuals can also engage in more vigorous exercise if they prefer, such as running, fast swimming and competitive sports, with additional weekly strength training. If this is too much, vigorous and moderate-intensity exercise can be combined.
In addition to 150 minutes of cardiovascular exercise, the NHS recommends two days of strength training per week. These are exercises that have targeted benefits, such as building muscle mass and controlling body fat; they’re also essential, though, for all aspects of daily movement, as well as bone strength.