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How to exercise for older adults?

Updated: Feb 4, 2023

Key Points:

  1. For physical activity guidelines, most countries and the World Health Organization have the same recommendations. We choose NHS because it is a reliable source and expresses the guidelines more clearly and detailed.

  2. For older adults, walking and yoga regularly could be the best exercise plan. Swimming and Tai Chi are also appropriate exercise options.

According to Wikipedia, "Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:

  • Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, dancing, playing tennis, continuous training, and long distance running.

  • Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination. Examples of strength exercises are push-ups, pull-ups, lunges, squats, bench press. Anaerobic exercise also includes weight training, functional training, eccentric training, interval training, sprinting, and high-intensity interval training which increase short-term muscle strength.

  • Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury."

Here we quote the best solution for Exercise Plan for Older Adults from "NHS". The NHS website for England ( is the UK's biggest health website, with more than 50 million visits every month.

For physical activity guidelines for older adults (over 65 years old), please check the following:

Note: For older adults, the exercise plan is pretty straightforward. Most of the people of this age should have retired and with enough time for exercise, and they couldn't do more vigorous activities anymore. Walking 30 minutes a day plus Tai Chi or Yoga twice per week is good enough to meet the guidelines. 20 minutes of swimming could also be a good exercise.

Check ChatGPT's answer for more information.

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