A recent article in US Today suggest that as little as 15 minutes a day has significant health benefits. The article reports on an eight year study done on over 114,000 subjects and the results have been repeated by several other smaller studies around the world.
Fifteen minutes of moderate exercise most days of the week, like a brisk walk was shown to reduce the participants risk of death by 14 percent and added three years to their expected life span.
More is better
Of course it’s still recommended that adults do at least 30 minutes of exercise 4 – 6 days a week but this should motivate those who may feel that if they don’t have the time or are otherwise unable to do 30 minutes than there is no need to even start.
Sure more may be better but even half of whats recommended is still beneficial.
Best Exercise For Over 50 – Aerobics or Resistance?
Often the question comes up about what type of exercises are best over 50 years old. For decades the belief was that aerobics that worked the cardiovascular and respiratory systems were the best. While there is no disputing the benefits of aerobics new studies show that resistance or weight training is more important in fighting sarcopenia, the ravages of aging that decrease our coordination, creates wrinkles and sagging skin and causes stooped posture.
For these reasons I like to suggest that a combination of the two is the best exercise plan for those over 50. This is not as difficult or time consuming as it may seem to be and the rewards are terrific. I had been trying several different routines for a couple of years before I stumbled across this and although by then I was in moderately good condition my workouts had become boring and I dreaded going to the gym.
After combining aerobics with resistance my time in the gym became fun again and I was finally able to lose those last 5 or 7 pounds that I wanted to and that had been so elusive up till then. As I said I “stumbled” on this accidentally because I just wanted to change things up a bit but after I saw the results I did some research and found that what I was doing is actually recommended by many experts in the medical and fitness fields as the best way to combat aging.
I use a variation of interval training. Interval training involves short burst of moderately intense exertion like jogging, enough to get the heart rate up, followed by active “rest periods” like walking. You don’t actually rest but you lower your rate of exertion to a comfortable level. This is followed by another short burst of intense exertion. These are typically done in cycles of 1 minute exertion followed by 2 minute rest until you can work up to 1 minute cycles of each then 2 minutes exertion and 1 minute rest and so on. It’s been shown that 15 minutes of this type of exercise gives you the same workout as a 30 minute routine using the regular method of 30 minutes of constant motion. This cuts your time in the gym in half!
My variation on this adds resistance or weight training to the “rest” cycle. Instead of walking I jump on an exercise machine or grab a barbell and do a little resistance training while my heart rate slows down. Now I’m able to jog at a nice pace for about 5 minutes before my heart rate gets to aerobic level (about 123 bpm for me) and then I do 5 minutes of resistance with moderately heavy weights. Nothing heavy, don’t need to because my muscles are already somewhat stressed from the jogging.
This has kept my workouts fun and eliminated the monotony. Give it a try and let me know how it works for you!