Whenever Rob and I present our book War on Aging to senior groups, people ask us “What’s the minimum time we should exercise to prevent muscle loss?” When it comes to senior fitness, how much exercise is enough?
The answer is simple: it all depends. Very few of us seniors are going to achieve bodybuilder status—that’s not the point. The real goal is staying healthy, or improving health to ensure a better, longer, and “younger” old-age.
Rob’s a life-long athlete and tries to get in at least two hours a day. I set my standard at one hour, but love to get two. It depends on your current conditioning as well as joint health. On some days, I know that my knees are hurting and aren’t going to benefit if I do anything more.
Everyone’s different and has different reasons for staying healthy. For me, it has to do with everyone in my family dying young (50s and 60s)―from heart disease, cancers, and alcoholism. I don’t want my life to be cut short now, because I’m having too much fun and enjoying myself more each year.
I don’t want to become debilitated either. It’s hard enough to not be able to do everything we could when we were young, but I still want to carry my own groceries, open jars, shop for hours, play tennis, and dance. Especially tap dancing. That always makes me happy.
How Much Exercise Is Enough For You?
Scientists recommend 30 minutes of vigorous exercise per day for cardio efficiency, beginning with 40% maximum heart rate and working up to 50-85%. For maintaining muscular strength and bone density, seniors should do resistance training at least twice per week. Try one exercise for each major muscle group: legs, back, chest, shoulders, arms and abdominal core muscles.
For my husband Rob, 30 minutes isn’t enough. He’s been playing and exercising his entire life. Rob and I begin our day with 20–40 minutes on the elliptical trainer, plus five or six days a week we play two hours of tennis, plus an hour of weight training 3-5 days a week.
But if you’re starting off, your body needs time to adapt to the stress of rebuilding muscle and bone. Start with 30 minutes a day (mixed cardio, weights, sports and stretching) and build from there.
Start with an Exercise Trainer
And that’s also why we recommend working with a professional trainer who can show you proper form and moderate your level so you progress. We built our strength and endurance over time. In fact, a lot of time, years. I started out skinny, weak, and complaining.
Quite frankly, working out isn’t always comfortable or fun. But then neither is dying prematurely or having accidents because you can’t lift, avoid a fall, or catch your breath.
Since none of us are going to the Olympics (except maybe the Senior Olympics!), what does it matter if you’ve never lifted weights before, or can’t do a push up yet? You can stop your muscles from wasting simply with 30 minutes a day of appropriate activity.
You can do this. I never thought I could, but eventually, after many starts and stops, I am getting there! Don’t give up, join us in this War on Aging!
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