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Exercises for older adults with heart disease: A guide

Exercises for older adults with heart disease: A guide

Medical News Today11 hours ago
Regular exercise and physical activity are important for heart health, especially as a person ages. Exercise can help reduce the risk of heart disease and strengthen the heart muscle. As a person ages, regular physical activity and exercise become more important for maintaining overall health, reducing the risk of certain conditions, and increasing flexibility and mobility.Staying physically active as much as possible can help keep the heart healthy, reduce the risk of heart disease, and strengthen the heart muscle. Additionally, certain low impact exercises may be easier for older adults to participate in while still boosting their heart health.Physical activity vs. exercisePhysical activity: Everyday actions, such as walking, taking the stairs, cleaning and dusting, and moving around the house.Exercise: More organized activities, such as swimming, yoga, walking groups, and fitness classes. Why physical activity is important for heart healthGetting regular physical activity and exercise is important for overall health. While this is true for people of all ages, it may be more important for older adults.Regular physical activity can help a person maintain a moderate weight, which can lower their risk for various medical conditions such as diabetes. It can also help make it easier for them to continue daily tasks such as climbing stairs and shopping.Physical activity benefitsRegular physical activity benefits everyone, whether they have heart disease or not.The American Heart Association (AHA) notes that people who have heart disease and are physically fit typically live longer and have fewer heart attacks. It also states that those with risk factors for heart disease who get regular physical activity have lower death rates than individuals without risk factors who are not physically active.Regular physical activity can help with:lowering blood pressuredecreasing LDL (bad cholesterol) in the bloodimproving blood sugarreducing the risk of heart attackreducing the risk of coronary artery diseasemaintaining a moderate weightreducing feelings of stressimproving memory and reducing the risk of dementia and depressionimproving sleep qualityPhysical activity and heart strengthThe National Heart, Lung, and Blood Institute (NHLBI) notes that regular moderate- and vigorous-intensity physical activity can help strengthen the heart muscle. This improves the heart's ability to pump blood to the lungs and throughout the body.What is physical activity intensity?Light activity: Light activity is anything where a person is moving rather than sitting down.Moderate-intensity activity: This type of activity raises the heart rate, makes a person breathe faster, and makes them feel warmer. One way to tell if an activity is moderate intensity is if someone can talk but not sing.Vigorous-intensity activity: This type of activity makes an individual breathe hard and fast. When working at this level of activity, they will not be able to say more than a few words without needing to pause for breath.The Centers for Disease Control and Prevention (CDC) recommends that adults 65 years old or older get either 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week. The CDC also states that older adults need at least 2 days of muscle-strengthening exercises each week.Aerobic exercises for older adultsAerobic exercises involve moving the largest muscles in the body, such as the arms or legs. They may also be known as 'cardio.'These activities are continuous and rhythmic. They cause a person to breathe harder and their heart to beat faster.Individuals need to speak with a healthcare professional before beginning a new exercise routine, especially if they have a disability, a chronic condition, or a recent injury.Examples of aerobic exercises for older adultsThere are various activities that can count as aerobic or cardio. These include:taking a dance classmowing the lawn or raking leavesgoing on a hike that matches their physical abilitieswalking to the shopsriding a stationary bike or going for a bike ride outsidetrying active forms of yoga, such as power yoga or Vinyasajoining a water aerobics class»Learn more: Low impact exercises for older adultsStrength training for older adultsStrength training activities aim to make the muscles work harder.A person can strengthen their muscles in various ways, either at home or at the gym. They can choose activities that work all the major muscle groups in the body, including:legsarmsshoulderschestabdomenbackhips and glutesA person can try to do two or three sets of these exercises for the most benefit. A set consists of 8 to 12 repetitions, and a repetition involves one complete movement of an activity.Individuals need to start slow and work up to more repetitions and sets.Examples of strengthening exercises for older adultsSome examples of strengthening exercises include:lifting weightsdoing yogadigging in the gardenworking with resistance bandsdoing exercises that use body weight for resistance, such as push-ups, sit-ups, or chair exercisesDid you know?Many Medicare Advantage (Part C) plans offer gym memberships and fitness programs as an additional benefit. This may be in the form of the SilverSneakers program. Individuals can check with their plan's provider to see if these benefits are available to them.Balance and flexibility exercises for older adultsBalance exercises involve a person moving into a position that is less stable and making their body hold it. Flexibility exercises help them to be able to move more easily. When they feel they can move more easily, they may feel they can be more physically active.Balance exercises can help reduce the risk of falls and injuries.Examples of balance and flexibility exercises for older adultsThere are various ways that can help people improve their balance and flexibility:walking backwardsstanding on one legusing a wobble boarddoing yoga or pilatespracticing tai chi»Learn more: Chair exercises for older adultsSummaryRegular physical activity has many benefits, including improving heart health. Aerobic or 'cardio' exercises can help strengthen the heart muscle. This can help reduce a person's risk of heart disease. If they already have heart disease, regular physical activity can help manage the condition and improve their overall health.The Centers for Disease Control and Prevention (CDC) recommends that older adults get at least 150 minutes of moderate-intensity activity each week. It also recommends that older adults include at least 2 days of strength training per week.It is important to speak with a healthcare professional before beginning a new exercise program, especially if a person has a chronic condition, disability, or recent injury.
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