Q. My husband is 68 years old and recently retired. He used to have a job that kept him active. Now that he has retired he is not getting much physical activity at all and I have noticed him slowly gaining some weight. What do you suggest he should be doing at this point, considering he has never been one to go work out. He has always gotten his exercise on the job.
A. First, let me say congratulations on the retirement. Now is the time to really focus on enjoying life and having fun, as you probably already know. However, it is also a time to do what you can to make the rest of your life as healthy as you can. Having said that, it is important that all senior citizens know that when you retire from your job you cannot abandon physical activity.
According to the Centers for Disease Control and Prevention (CDC), senior citizens, or those over 65 years of age, are advised to get exercise on a regular basis. By exercising regularly you will help keep your body stronger and healthier. This will help you to enjoy your retirement more, as well as maintain independence throughout your retirement.
So what do you need to do to get the physical activity as a senior citizen? Here’s what I recommend, which coincides with what the CDC advises:
- Option one. Get 150 minutes per week of moderate aerobic activity, as well as do muscle strengthening exercises at least two days per week. Moderate exercises include brisk walking.
- Option two. This option is to do 75 minutes per week of intense aerobic activity, combined with at least 2 days per week of strength training exercise. Intense aerobic activity includes running or jogging.
- Option three. With the third option you can mix up doing moderate and intense aerobic activity, as well as get 2 days per week of strength training in.
As you can see, getting regular strength training, which includes lifting weights, is recommended with every option. The strength training is important to maintaining healthy muscles and being more toned. Another important thing to note is that you can get your exercise in 10 minute time slots if you need to. Taking a 10 minute walk here and 10 minute bike ride there will add up to give you what you need throughout the week.
Show this article to your husband, make a plan, get started, and focus on living a healthier retirement!