765-203-2674 penny.stevens@eshl.org

Seniors 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week. That averages out to about 30 minutes on most days of the week. Or you should get 1 hour and 15 minutes of vigorous exercise (such as jogging) each week. You should also do strength training at least 2 days a week. You can work on balance and flexibility every day.

There are 4 types of exercise. It’s important to include all 4 types in your exercise routine.

Endurance (cardio) — increases your breathing and heart rate. Improves the health of your heart, lungs, and circulatory system. Builds energy. Includes:

  • Walking
  • Jogging
  • Dancing
  • Swimming
  • Biking
  • Tennis
  • Basketball
  • Climbing stairs/hills
  • Raking, mowing, gardening

Strength — makes your muscles stronger. Includes:

  • Lifting weights
  • Using a resistance band
  • Doing body-weight exercises (push-ups, sit-ups)

Balance — helps prevent falls. Includes:

  • Standing on one foot
  • Walking heel-to-toe
  • Tai chi or yoga 

Flexibility — stretches your muscles, keeps you limber and more easily able to move. Includes:

  • Stretching
  • Yoga

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