My Grandma is 96 years old and she still GETS UP AND MOVES! No matter the age, YOU NEED TO MOVE! The ACSM fitness guidelines for the older adult population for health benefits is, for the most part, exactly the same as for adults (ie you!):
- 150min of moderate aerobic activity or 75 minutes vigorous aerobic activity every week
- 2 or more days of muscle strengthening per week that work all 7 major muscle groups: legs, hips, back, abdomen, chest, shoulders, arms
- Neuromotor (balance) exercises that progress difficult postures that reduce the base of support, dynamic movements to perturb the center of mess, stress postural muscle groups, and reduce sensory input
The CDC states that only 34% of individuals 65-74 years and 17% of individuals aged 75 years and older exercise regularly.
Specifically for older adults past age 65, there is a DRASTIC loss of Power (3.5% decrease/year) in comparison to Strength (1-2% decrease/year). Our parent's generation is LOOSING POWER ALMOST TWICE AS FAST! Why is power so important? It's because it is one of the major performance variables associated with FALL PREVENTION. And why are falls one of the worst things in the elderly population you ask? It's because the overall 1-YEAR MORTALITY RATE is 21.2% after a fall-related traumatic hip fracture.
See your local physical therapist today to help you design a SAFE and EFFECTIVE exercise plan for YOUR PARENTS. Get up and get them moving!