Exercise may be aerobic or anaerobic. Aerobic exercise improves your cardiovascular system, which refers to your heart and blood vessels. Anaerobic exercise improves strength and flexibility of muscles, an important goal for maintaining independent living and mobility as you age.
using a stationary bicycle
ice skating or roller skating
aerobics, regular or low impact
Exercises performed at low and moderate intensity will help you stay fit and healthy. You do not need to exercise strenuously to improve your fitness. For example, regular, moderate activity, such as three 10-minute walks a day, reduces your risk of death by disease by 60%.
Before beginning an exercise program, consider the following questions:
What physical activities do you enjoy?
Do you prefer group or individual activities?
What kind of program best fits your schedule?
Do you have any physical conditions that limit your choice of exercise program? For example, if you have arthritis, exercise is an important part of the overall treatment. Ask your doctor about ways to exercise, including range-of-motion exercises.
Any exercise program should include warm-up and cool-down exercises to do before and after aerobic conditioning.
In planning your exercise, consult the following table that gives average calories burned for selected activities.
|Calories Burned Per Minute Activity|
|2 to 2.5||Standing|
|2.5 to 4||Walking 2 miles an hour|
|Bicycling 5 miles an hour|
|4 to 5||Walking 3 miles an hour|
|5 to 6||Walking 4 miles an hour|
|6 to 7|
|8 to 10|
|10 to 11|
7 to 8 Walking 5 miles per hour
Bicycling 6 miles an hour Jogging 5 miles per hour
Badminton Bicycling 12 miles per hour
Dancing Jogging 6 miles per hour
Raking leaves Cross country skiing
Tennis (doubles) Swimming
Bicycling 10 miles an hour