If it’s been many years since you last did any type of exercise routine or you’ve never done any type of exercise routine, it’s never too late to start. Exercise routines can look very different from person to person. It does not necessarily mean that you need to get a gym membership or buy a bunch of equipment to put in your house. A lot of times, it is recommended to start off with body weight training (no extra weights), especially if you have never done an exercise routine in your life. A combination of aerobic and resistance training is almost always the best way to train. ACSM exercise guidelines recommend 150 minutes of moderate intensity exercise per week, or 75 minutes of vigorous intensity exercise per week.
Type of moderate exercise:
Brisk walking or light jogging
Water aerobics
Gardening
Vacuuming
Ballroom dancing
Doubles Tennis
Riding a bike under 10mph
Type of vigorous exercise:
Speed Walking or running
Hillwalking
Climbing Stairs
Plyometric training
Jumping Rope
High Intensity Interval Training
This does not mean that you will be able to meet these recommendations in your first week of training. This is where a knowledgeable fitness/movement specialist (i.e. physical therapist) will be most beneficial. We have extensive training on proper dosage of exercise. Based on your initial assessment, they will be able to give you a good plan and tell you how long it may take you to meet those goals. It may take a couple months or even a year depending on your current condition. However, these are the guidelines that you should be aiming for in order to keep your independence and live your life on your terms.
Spine Rehab at Home is a mobile physical therapy provider that helps active, older adults thrive in their home as they age. Please contact us if you or anyone you know would benefit from these services.