1.11.18 – Healthy Aging in Minutes a Day
As an older adult, regular movement is one of the most crucial steps you can take to improve and maintain your health. Even the most simple physical activity can prevent so many of the health problems that sneak up on us with age, and can keep you independent for even longer. Some movement is worlds better than none at all – but your benefits will only increase with more activity.
Older adults need at least 150 minutes of moderate activity every week plus muscle strengthening activities on two or more days per week.
Going beyond these minimums will lead to even more health benefits.
What counts as activity?
- Aerobic activity – brisk walking, swimming, dance classes, even enthusiastically cleaning your house for 20-30 minutes daily (in bouts of at least 10 minutes duration) can get you to this milestone.
- Muscle strengthening – lifting weights, working with resistance bands, yoga and calisthenics such as push ups or situps all count!
What do you get out of this?
- Lower rates of all-cause mortality, heart disease, high blood pressure, stroke, type 2 diabetes, and cancer
- Enhancement of strength and bone health
- Higher levels of functional health, a lower risk of falling, and better cognitive function
150 minutes may seem like a lot of time, but the World Health Organization recommends that older adults can accumulate activity to reach that weekly total. The concept of accumulation refers to meeting the goal of 150 minutes per week by performing activities in multiple, shorter bursts of at least 10 minutes each, spread throughout the week. Even 15 minutes a day – or 105 minutes per week may be enough.
There have so many physical activities to choose from – it can be overwhelming.
The Flashfit app offers proven aerobic and strengthening exercises in one-minute bursts that you can integrate into your day – and it’s available right on your phone or tablet. No special gear needed. Complete just 10 fast and fun Flashfit modules in a row, or 15 throughout your day, and you’ve met your goal!
Sources: CDC, WHO, Time