The easy-peasy guide to exercise as you age
Sitting and lying down are classified as “sedentary” behaviours. You can be sedentary while watching television, driving your car or even whilst sitting down at a table with your laptop.
Leading integrative cardiologist Dr Ross Walker warns that “Physical inactivity as a result of a sedentary lifestyle can lead to something known as ‘disuse syndrome’, which may include conditions and illnesses such as premature ageing, obesity, cardiovascular vulnerability, musculoskeletal fragility, and depression”. In fact, every additional hour a day you spend sitting is linked to doubling the risk of being disabled.
The simple way to avoid becoming sedentary is by making sure that the level of activity you are doing is sufficient. You may think that simply going for a long stroll from the couch to the biscuit aisle at the corner shop will do the trick. However, Dr Walker explains that this isn’t quite enough.
“Low intensity exercises such as gardening and walking are definitely great to include into your daily routine, but you should not rely on these alone to alleviate risks associated with a sedentary lifestyle.”
To ensure that you are getting enough exercise, Dr Ross advises that you need to incorporate a “moderate intensity” activity into your daily routine, for at least 30 minutes. Absolute moderate intensity has been defined by the Victorian government health guidelines as any activity that expends three-and-a-half to seven calories per minute.
Here, we breakdown some ways that you can ensure you meet this target, and ones that don’t pounding the pavement. The Illinois Wellness Centre has suggested some activities that are not normally what we think of as moderate exercise, but can be used to expend the necessary calories.
Since calorie expenditure will vary according to different individual’s fitness levels, we also share easy ways that you can measure your exertion, to make sure you are hitting the level you need to. These methods from the Victorian Government's Better Health Channel make it a whole lot easier than you might think.
1. Go for a walk and talk in the park
Walking is a great way to improve and maintain your overall health, especially when done a tad more vigorously. Grab yourself a walking buddy and head down to your nearest oval, park, or even just a quiet street. Or, talk on the phone (as long as you are in a safe area). To make sure you are exercising at moderate intensity, use “the talk test” to monitor your exertion by taking note of these simple signs:
- If you can talk and sing without puffing at all, you’re exercising at a low level.
- If you can comfortably talk, but not sing, you’re doing moderate intensity activity. This is where you want to be!
- If you can’t say more than a few words without gasping for breath, you’re exercising at a vigorous intensity.
2. Do the housework
Doing the housework can be a real bother, but it can also do you a world of good. Next time your dusting, vacuuming or just generally tidying, you can take you pulse to help you turn chores into exercise. Taking your pulse at regular intervals lets you know whether you are exercising within your target heart rate range. You can do this easily by locating the radial pulse on your inside wrist. Take your pulse before you start cleaning and then again when you’ve been cleaning for about five to 10 minutes. Continue taking your pulse at regular intervals.
To take your pulse:
- Put the first three fingers of one hand against the inner wrist of the other hand just below the thumb.
- Lightly press your fingers into the hollow next to the tendon on the thumb-side – your artery lies just beneath the skin.
- Using a watch with a second hand, count your pulse for 15 seconds. Multiply this figure by four to get your beats per minute. (For example, 31 pulse beats over 15 seconds equals a pulse rate of 124 beats per minute.)
Your heart rate target range may need to be professionally recalculated to take your health and general fitness into account, but the general rule is as below. Always remember that medications and environmental factors can affect this, and read all the info on the Better Health Channel to find out exactly how to use this method in detail.
- Age 60 to 65: 80 to 112 beats per minute
- Age 60-plus: 78 to 109 beats per minute
3. Play with the grandchildren
Running around after the little ones in the back yard can be healthy as well as fun, if you keep your calorie expenditure in the right zone. Next time you’re tickling, picking up or playing with toy trucks, take a moment to measure your activity using the exertion rating scale. To keep within a moderate intensity, aim to experience the exercise signs three to seven in the chart below.
Chart from Better Health Channel.
What ways do you exercise that don’t feel like work? Let us know in the comments below.
Related links:
How to take care of your heart in cooler months
5 tips from a cardiologist for better heart health
5 secrets for a healthy heart after 60