Staying active becomes increasingly important for health and well-being as we grow older. The CDC recommends that adults over 65 work three types of exercise into their weekly routine: aerobic, muscle-strengthening, and balance.¹  Each one contributes something different to overall health, and combining all three provides a more complete approach to fitness.²

Aerobic

Aerobic activities—also known as cardio or endurance exercise—involve moving large muscle groups for extended periods. This type of exercise helps  improve the endurance and health of your lungs, heart, and circulatory system. It also can reduce the risk of common diseases in older adults, such as diabetes, certain cancers, and heart disease. ³

The CDC recommends either 150 minutes per week (30 minutes a day, 5 days a week) of moderate-intensity aerobic activity, or 75 minutes per week of vigorous-intensity aerobic activity.

Examples of moderate aerobic exercises:

• Brisk walking
• Water aerobics
• Biking on level ground with few hills
• Pushing a lawn mower

Examples of vigorous aerobic exercises:

• Jogging or running
• Swimming laps
• Biking fast or on hilly terrain

Muscle-strengthening

Muscle-strengthening activities—also known as strength or resistance training—place healthy stress on your muscles and bones by making them work harder. ⁴ This type of stress can help build stronger muscles and denser bones. Keeping your muscles and bones strong can also make everyday tasks—like standing up from a chair or carrying groceries— easier to manage.²

The CDC recommends two strength training sessions per week.

Examples of muscle-strengthening exercises:

• Lifting weights
• Using resistance bands
• Bodyweight exercises

Balance

Improving your balance can improve your body’s stability, whether you’re still or moving. Incorporating balance exercises is especially important for preventing falls and reducing the risk of injuries such as broken bones. ⁵

The CDC recommends three sessions of balance exercises per week.

Examples of Balance Exercises:

• Tai chi
• Yoga
• Walking backward or sideways
• Standing on one foot

By incorporating aerobic, muscle-strengthening, and balance exercises into your weekly routine, you can enjoy a healthier, more active lifestyle. Remember, it's never too late to start! 
 

Interested in trying a fitness class? BCBSRI members can take advantage of free in-person options—including yoga, muscle toning, cardio kickboxing, and more—at Your Blue StoreSM locations in Cranston, East Providence, Lincoln, Narragansett, and Warwick