Swimming is a good moderate-intensity activity that is also easy on the joints. — Photos: 123rf
You need exercise, no matter what age you are.
Unless you are incapacitated by some disease and were told by your doctor that you absolutely cannot exercise, you need physical activity.
I know a lot of older people who are exactly like your mother.
They think they are old, and therefore, they think the rules of physical activity do not apply to them.
They just want to sit down all day like their parents did and their grandparents did when they were old.
They age before their time and really act like “old people”.
Well, they are wrong.
The amount of exercise that a 81-year-old needs is very similar to the amount needed for a 35- year-old.
Even more, in fact.
They, nevertheless, may opt to do different types of exercises.
A 90-year-old who is afraid of breaking their bones due to a fall need not do exercises that may risk them falling.
They need not go running, for example, or hiking.
They need not go cycling if they are afraid of falling off the bike as well.
However, they can do swimming and line dancing.
If balance or mobility is an issue, you can also exercise while sitting down! — Filepic
The World Health Organization (WHO) guidelines have recommendations for the different age groups.
You are most active during the ages of five to 17 years.
Children and teens of this age group should do at least 60 minutes of moderate- to vigorous-intensity physical activity daily.
These should include activities that strengthen muscles and bones, at least three times per week.
Children and teens need to do even more exercise than adults because they are growing and they need to strengthen their bones, muscles and cardiovascular (heart) system.
Obesity has become a problem for children today, especially in Malaysia, because of the rise of computer games and sedentary habits, as well as an unhealthy Western-style diet.
Exercise will help children burn off calories and reduce the risk of chronic illnesses such as diabetes and high blood pressure later in life, or at least push their start to as late an age as possible.
Exercise also enhances children’s emotional well-being and helps with their academic results.
Parents who only encourage their children to study and do nothing else are doing wrong by their children.
Games, sports, activities after school and physical education classes are extremely important in boosting your child’s health overall, and also helping them get better grades.
It is pretty similar for adults of all ages.
For adults aged 18 to 64 years, you need at least 150 minutes of moderate-intensity exercise a week.
You don’t have to do this all at one go; you can break it down to 30 minutes of moderate-intensity exercise per day for five days a week.
If you prefer vigorous activity to moderate activity, you need only do 75 minutes per week.
That is the minimum.
If you want to be even healthier, you can increase this to 300 minutes of moderate-intensity exercise per week!
Importantly, you also need to do muscle-strengthening exercises at least two times a week or more, such as weight-lifting, yoga, pilates or using resistance bands.
If you’re unsure of the intensity of your workout, then wear a smartwatch or smartphone while you exercise to measure it.
It is best to have a smartwatch or exercise with your smartphone, which would have apps recording your heart rate and measuring your exercise intensity.
However, if you prefer not do this, you can gauge moderate-intensity activity by this test: When you are doing the activity, you can talk in short sentences, but you cannot sing.
Moderate-activity exercise corresponds to 50% to 60% of your maximum heart rate.
To calculate your maximum heart rate, it is 220 minus your age.
So, for example, if you are 60 years old, your maximum heart rate is 220 – 60 = 160.
For vigorous activity, you are breathing pretty hard, so you will definitely find it difficult to talk or sing!
Moderate-intensity exercises can include brisk walking, cycling, Zumba, swimming, and playing games like pickleball or tennis.
Vigorous-intensity exercises can include all of the above, but at higher intensity, such as running, walking uphill, cycling fast or uphill, swimming the butterfly or freestyle, and really running around when you play pickleball or tennis.
Personally, I find doing BodyCombat to be one of the most vigorous exercises.
Adults aged 65 and above should do the same as the above.
If you have poor mobility, the solution is not to sit around and do nothing, but to increase activities that enhance your balance and prevent falls!
These include single leg stands, yoga, tai chi and heel-to-toe walking.
The mastery of your own body is all in your mind and you shouldn’t let the thought of “But I am old!” defeat you, like it did for so many of our parents.
Dr YLM graduated as a medical doctor, and has been writing for many years on various subjects such as medicine, health, computers and entertainment. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
