Suitable aerobic exercise methods for the elderly

 

<Aerobic Exercise>

 

Aerobic exercise, also known as endurance exercise, involves moving large muscle groups in the body in a regular and sustained manner, typically resulting in shortness of breath. Examples of aerobic exercise include brisk walking, jogging, hiking, cycling, aerobics, dancing, and swimming. Aerobic exercise has the effect of making the heart beat faster. Therefore, regular aerobic exercise can strengthen and make the heart and blood vessels more resilient over time.

 

Generally, it is recommended to engage in at least 150 minutes of moderate-intensity exercise or at least 60 minutes of vigorous-intensity exercise per week. It is advisable to perform moderate-intensity exercise for 30 minutes a day, five times a week, or vigorous-intensity exercise for 20 minutes a day. Mixing moderate and vigorous intensities appropriately is also beneficial.

 

When exercising, it is necessary to start with low intensity and gradually increase. Just like young people, the more exercise elderly people do, the greater the health benefits they can expect.

 

<Exercise Method>

 

Moderate and high-intensity exercises, or a combination of both, are beneficial. Light household chores or sedentary activities like watching TV do not fall into this category.

Such intensity is not an absolute standard; it varies depending on each individual's health level and the types of exercise they can perform, so it should be approached on an individual basis.

 

Moderate-intensity exercise refers to exercise that requires a moderate amount of effort. If sitting still is rated 0 points and exercising with maximum effort is rated 10 points, then moderate-intensity exercise is about 5 or 6 points. Engaging in this level of exercise causes an increase in breathing rate and heart rate. Typically, it involves breathing that is still comfortable and allows for conversation with others nearby.

 

High-intensity exercise refers to a level of effort around 7 or 8 points, which is stronger than moderate intensity. Engaging in high-intensity exercise causes a rapid increase in breathing rate and heart rate. Approximately 2 minutes of moderate-intensity exercise is equivalent to 1 minute of high-intensity exercise. For example, 30 minutes of moderate-intensity exercise is roughly equivalent to 15 minutes of high-intensity exercise.

 

<Frequency and Duration>

 

Excessive exercise can increase the risk of injuries and other side effects, so it is necessary to exercise with appropriate frequency and duration. According to several studies, exercising about 3 to 4 days a week can provide the desired health benefits while reducing the risk of injuries and excessive fatigue.

 

Aerobic exercise should be performed at moderate or high intensity, and approximately 10 minutes or more of exercise time is required per session. For example, walking briskly for 15 minutes twice a day is an easy way to meet the minimum standards for aerobic exercise.

 

It is recommended to engage in moderate-intensity exercise for at least 150 minutes per week by practicing 30 to 60 minutes per day, five or more days a week, or to perform high-intensity exercise for at least 60 minutes per week by doing 20 to 60 minutes per day, three or more days a week. Alternatively, combining moderate and high-intensity exercises is also a viable option.