Exercise help you get better health. However, not all excercise is good. Excercise for older people may not be suitable for younger one because it won’t provide hard enough excercise. Also the opposite is true, excercise for young people is not suitable for older one because it will be too hard. Everyone has different physics. It is important to know the limit and the need of the body.
From your total heart:
“There are many ways to obtain exercise, including walking, jogging, lifting weights, aerobics, swimming, yoga and many others. Studies have shown that cardiovascular benefits begin to accrue rapidly, even when people begin with just one exercise session a week. Many physicians recommend that patients get between 30 and 60 minutes of exercise, four to six times a week. It is important, that patients do not begin an exercise program on their own. Exercise programs should be initiated under the care of a physician.”
It is advised to do things gradually:
“Walking. The AARP, an advocacy organization for people over the age of 50, endorses walking as an aerobic activity fit for all. People of any age and in virtually any physical condition can engage in some sort of walking program. Experts suggest beginning by walking three times a week at a comfortable distance and speed. For some people, this may be a mile, and for others it is to the mailbox.
The goal is to increase activity without causing muscle cramping or injury. Over time, people can gradually increase their walking speed, distance and number of walking sessions a week.
People are urged to choose carefully where they are going to walk. The risk of injury is reduced when walking on flat, even ground with little or no traffic, such as in a mall. There is also less risk of being involved in a crime when walking in public, well-lit areas. “
“Stretching before and after exercise. This is the key to a good exercise program. Before exercise, use lighter weights than normal and jog in place slowly or perform other light but full-movement activities, as the goal is to begin speeding up the heart rate. After exercise, however, the goal is to decrease the heart rate. Slow stretches, which focus on movement of particular muscles or body regions, will allow you to “wind down.” Older people are encouraged to take extra time in warming up and cooling down.
Not trying to do too much too fast. Overexerting yourself can lead to injury and a much lower chance that you will continue to exercise in the future. When starting an exercise program, take it easy at the beginning and work up to a level where you feel comfortable. Wear appropriate clothes and shoes. Clothes should be loose-fitting, and shoes should fit properly. For example, people should not be hiking up a mountain in flat shoes that offer no support. People with diabetes are urged to take especially good care of their feet, wearing clean and supportive shoes and socks and checking their feet after exercise for any sign of redness or injury.”
To determine the rate of exercise it is important to know the limit of your self. It is suggested to use Maximum Heart rate as guide:
“To make the most of aerobic exercise, it is important for people to exercise within 70 to 80 percent of their maximum heart rate. Exercising within this range is one’s target heart rate (THR). To calculate your target heart rate, use the following formula:
Maximum heart rate (MHR) = 220 – your age. For example, the MHR of a 50-year-old would be 170 (220 – 50).
Your MHR multiplied by 0.7 is the low range of your target heart rate. For example, a 50-year-old should reach or exceed a heart rate of 119 (170 x 0.7).
Your MHR multiplied by 0.8 is the high range of your target heart rate. For example, a 50-year-old should not exceed a heart rate of 136 (170 x 0.8).
The THR is the pulse rate at which exercise “counts.” With your physician, you can also identify warm-up exercises appropriate for reaching this target rate. Typically, 30 minutes of exercise at your THR is adequate for cardiovascular benefit. Most experts recommend participating in an aerobic exercise at least three days a week. Other experts believe that shorter workouts (e.g., 10 minutes) every day are also effective. Studies have shown that even walking for a period every day can help lower your risk of medical conditions.”
And According to American Heart Association:
“For health benefits to the heart, lungs and circulation, perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes on most days of the week at 50-85 percent of your maximum heart rate. You can accumulate 30 minutes in 10 or 15 minute sessions. What’s important is to include physical activity as part of a regular routine.
These activities are especially beneficial when done regularly:
brisk walking, hiking, stair-climbing, aerobic exercise
jogging, running, bicycling, rowing and swimming
activities such as soccer and basketball that include continuous running
The training effects of such activities are most apparent at exercise intensities that exceed 50 percent of a person’s exercise capacity (maximum heart rate). If you’re physically active regularly for longer periods or at greater intensity, you’re likely to benefit more. But don’t overdo it. Too much exercise can give you sore muscles and increase the risk of injury.
What about moderate-intensity activities?
Even moderate-intensity activities, when performed daily, can have some long-term health benefits. They help lower the risk of cardiovascular diseases. Here are some examples:
walking for pleasure, gardening and yard work
housework, dancing and prescribed home exercise
recreational activities such as tennis, racquetball, soccer, basketball and touch football”
The important point is, you should do it gradually, step by step to the reach your 50 to 60% maximum heart rate. Always do warming up before exercise and cooling down after exercise to let your body ready or prepared.