A little bit can really go a long way when it comes to working out. If you she’s over 60, an expert tells you what happens to the body when he exercises for an hour a week. Whether you’re pressed for time or simply want to keep your routine short, devoting an hour each week will reap the amazing benefits of physical activity.
According to the Centers for Disease Control and Prevention (CDC), older adults can benefit from regular exercise, and training doesn’t have to be strenuous. Even if you lead a sedentary lifestyle, you can start with moderate-intensity exercise in short intervals (5-10 minutes) and increase slowly along the way. As with any new exercise program, if you are over 60, you should always check with your healthcare provider before starting.
we talked Matt MorrisNASM-CPT, master trainer and programming manager at Burn Boot Camp, reveals what happens to your body after 60 when you exercise one hour a week. Lace up your sneakers and get ready to learn all the benefits.
What happens to your body if you exercise 1 hour a week?
Loss of energy is a natural side effect of aging, according to the Rush University System for Health. The environment and genes cause cellular changes that result in a loss of both muscle strength and mass. Not to mention, engaging in more strenuous activities can result in extra fatigue.
But don’t stress. Getting older doesn’t mean you should stop exercising. Morris outlines some of the key benefits of exercising her hour a week for those over 60. Your balance will improve and you will be less likely to suffer a fall. A little energy boost every day. enhancement of cognitive function; and prevention of bone loss.
Science backs this up. Just 60 minutes of physical activity each week can help you avoid future depression, according to a study conducted by an international team of researchers from Australia, Norway and the UK. “Assuming the relationship was causal, 12% of future depressions could have been prevented if all participants engaged in at least one hour of physical activity each week,” the researchers said. writing.
Plus, one hour of exercise can burn a surprising number of calories, according to the Mayo Clinic. For example, low-impact aerobics burns a 160-pound individual about 365 calories, water aerobics about 402 calories, swim laps about 423 calories, and walking about 314 calories.
What are the best exercises to do after age 60?
You may have heard this, but strength training is important, especially as we age. This is because we lose lean muscle mass as we age, and strength training can help maintain and restore it. It’s the most important kind of exercise routine in,” says Morris.
In addition to strength-training sessions, Pilates and yoga are great low-impact workouts that help increase the range of motion in all joints, says Morris. Also, don’t skip swimming, biking, or boating. “[These are] Other types of low-impact exercise routines that provide aerobic exercise benefits, [such as] strengthen [your] Cardiovascular health and vital capacity. ”
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Alexa Meraldo
Alexa is Mind + Body Deputy Editor of Eat This, Not That! and oversees the M+B channel, providing readers with compelling fitness, wellness, and self-care topics.Read more about Alexa
