Exercise is important at every stage of life. Starting a routine as a senior is not always easy or safe. An article by Fit & Well suggests starting slow and keeping things simple, such as walking on a treadmill. This type of workout is ideal because the treadmill allows seniors to “control speed, incline and heart rate very precisely, which makes it easier to stay in the right training zone.” The rails also help provide stability, reducing the risk of injury or falls.
Experts suggest the following steps for a walking workout:
- Start by warming up for five minutes on the treadmill at a comfortable pace to prepare your muscles and joints.
- Slowly increase your speed or incline until your breathing becomes slightly labored. Try to hold this pace for 15-45 minutes, depending on your level. The article says to start with 15 minutes per workout and gradually build up in five-minute increments until you can manage 45 minutes straight.
- End the workout with a five-minute cool-down at an easy pace to gradually lower your heart rate.
Current CDC guidelines are for seniors to get at least 150 minutes of aerobic exercise at a moderate intensity, or 75 minutes at a vigorous intensity, per week. Evidence shows that meeting this target reduces the risk of all-cause mortality by 20%. Doing this treadmill workout four times per week will improve cardiovascular fitness and overall wellness, as well as improve brain health.
To learn more about senior exercise and wellness, look through some of our other articles on Council of Seniors 365.
And be sure to stop by CouncilofSeniors.com to learn how we’re working to improve the financial well-being of America’s retirees.
