Daily sufficient exercise is important for young and old. Yet, exercise is especially important for seniors. Not only to stay fit, but because it positively contributes to your health. There are even risks associated with too little exercise. In this blog, we will tell you everything you need to know about exercising at an older age. 

But don’t I exercise enough?

Of course, we aren’t sitting still all day. But how much do you really move in a day? Do you walk or bike to the supermarket or do you take the car? It turns out that seniors spend an average of 10.3 hours a day sitting and lying down. This is more than the average for other age groups. Therefore, it is important to be aware of how much we really move in a day and how we can ensure that we stay fit and healthy. 

Risks when seniors exercise too little

Exercise for seniors has many benefits. But did you also know that there are risks associated with too little exercise? Movement keeps muscles and endurance at a level, allowing you to have much more energy throughout the day. This also ensures that if you fall, you are less likely to suffer a fracture or physical limitation. Additionally, it lowers blood pressure and reduces the risk of heart and vascular diseases. 

Did you know that too little exercise has a negative effect on cognitive function? It declines faster. Sufficient exercise ensures that you remain physically and mentally fit at an older age.  

Exercise guidelines for seniors

Now the question is how much exercise is recommended for seniors. Fortunately, there are exercise guidelines that indicate how much movement is needed for good health at any age. The exercise guidelines for adults and seniors are:

•  2.5 hours of moderate-intensity exercise per week. Think of walking and biking. Challenge yourself to leave the car behind more often and to walk or bike a little further each time.

• 2 times a week perform muscle and bone strengthening activities. This prevents discomfort and injuries. A good activity is circuit training. In this, you train all major muscle groups under supervision and simultaneously work on your endurance. Circuit training is for everyone, regardless of your level or experience with sports.

• Try to do some balance exercises every day. This is good for training your muscles and helps you stand more firmly on your feet. 

Alternate between moving and exercising

As the exercise guidelines indicate, just moving more is not enough for a healthier lifestyle. You benefit from the greatest advantages when you also exercise 2 times a week. Don’t panic, you don’t have to immediately start with heavy weights. With a personalized training plan, you always train responsibly and injury-free. 

Discover why you achieve your fitness goals at Circle-Fit. With our circuit training, you can train your entire body in just 30 minutes. You'll notice that you gradually become stronger. Within our small-scale and cozy gym, it's also very pleasant.