Weight Lifting 365 - For Seniors

According to the American Heart Association, regular physical activity, including muscle-strengthening activity, is essential for a healthy lifestyle as we age. Older adults, by engaging in aerobic and weight lifting can reduce risk of chronic disease, premature death, physical handicaps and disability.

The guidelines for older adults include:

1. Start, and if you need it, get some help. The recommendation is that seniors should spend 30 minutes or more in light physical activity 5 or 6 days a week. The amount of activity you engage in should be tailored to your particular physical ability and health.

2. Physical activity will help in doing everyday activities, such as yard work, walking or house cleaning.

3. Strength training is a necessary part of your exercise. It is important for all adults, but more so for older adults, as it helps retain muscle mass and bone, and is helpful for functional health.

4. If you can exercise more than the minimum suggested, do it. The minimum suggested is just that: the minimum needed to remain healthy and see benefits.

5. Flexibility also is desirable. Each day you engage in aerobic or strength-training activities, take time to stretch your muscles and tendon groups, with 10-30 seconds per stretch. Repeat each stretch three to four times. Flexibility will help make engaging in everyday activities easier.

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