Framework Personal Training, a private gym on Lakeside Drive in Reno, understands the many benefits of fitness, particularly for older adults. In fact, we specialize in senior fitness, which means we create personalized workout programs designed to improve our clients’ health while accommodating for any existing conditions or limitations. A common question relates to frequency – how much exercise does a senior need to stay healthy? Here’s what’s recommended.
How Often, How Long?
Exercise is an umbrella term for different kinds of movement. There’s endurance training like jogging, swimming, and walking, which benefits your heart, lungs and circulatory system. Then there’s strength training for stronger muscles and denser bones. There are other movements that are designed to improve flexibility and balance. A well-rounded fitness plan will include exercises to ensure that all of movements are included.
For seniors 65 and older, an effective fitness plan will include two to three days of strength training per week, along with at least 30 minutes of daily aerobic movement. That’s an average of about 2.5 hours per week. If your activity is more vigorous (jogging instead of walking, for instance), ninety minutes a week is sufficient. Balance and flexibility movements can be incorporated into your strength training if you’re performing functional training movements.
In addition to a consistent fitness plan, some kind of physical activity should be part of your daily routine. Walking the dog, working in in the garden and taking the stairs over the elevator are all easy ways to get up and get moving. Puzzling through an effective workout plan, however, may be best left to the professionals. The certified personal trainers at Framework Personal Training in Reno will work with you directly to create a plan that will move you safely and efficiently towards your personal fitness goals. We’ve done it for seniors here in Reno, and we can do it with you as well.
The Benefits of Regular Exercise
Committing to consistent workouts is the only way to reap the many benefits of exercise, which are amazingly cumulative:
- Improved strength for more independence
- Better balance to prevent falls
- More energy
- Less risk of issues like heart disease, diabetes, osteoporosis and depression
- Better mood
- Improved cognitive function
Starting with a personal trainer is a good idea, just so you understand how to begin exercising without putting yourself at risk of injury. Proper technique is important, and a trainer will guide you through the movements properly. In Reno, the pros at Framework are ready to help you get started – contact us today.