Stop Aging Prematurely
Aging Successfully Requires Effort in These Five Key Fitness Areas
Jun 17, 2009
There are five prime components to being physically fit. Regardless of age, extending oneself in these five key areas of health are critical to healthy aging. There are additional areas not traditionally considered part of physical fitness like balance training and mental training but will be considered in upcoming articles. Understanding these prime areas of healthy aging will provide awareness for aging well.
Read the basics below and look for upcoming articles on how the new field of coaching for health and wellness can be a benefit in implementing the behaviors necessary for living a vital and vigorous life.
- Cardiovascular Endurance
- Muscular Strength
- Muscular Endurance
- Flexibility
- Body Composition
Cardiovascular Fitness
- Minimum 20 -30 minutes 4 days a week
- Heart rate at minimum of 70 %. Formula is 220 minus age multiplied by .70 = HR minimum. Example for a 71 year old minimum at 70% is 104 beats per minute while exercising the heart. *Those on beta blockers will not use this formula and should consult their doctor on exertion levels.
- Exercise must use leg muscles and be a continuous motion to be considered cardiovascular in nature. Ex. walking, biking, stair climbing, jogging, elliptical trainer, cross country skiing.
Muscular Strength
- How much upper body can lift for one repetition. How much lower body can lift for one repetition. * Should not try this one rep maximum especially if you have not been training. There are rules that apply to this depending on the age of the person.
Muscular Endurance
- How many repetitions upper body can lift in one minute. How many repetitions lower body can lift in one minute.
Flexibility
- The range of motion in such areas as the hamstrings ( back of legs), upper and lower back areas, shoulders, hips, neck, and quadriceps ( front of thigh.)
Body Composition
- Being at a weight that is comfortable for the individual given his lifestyle needs. It includes being at a weight that does not contribute to elevated blood sugars, lack of energy, cardiovascular risks, osteoarthritis, and other increased body fat health issues.
- Includes being at a body fat that is considered within normal range. This varies but typically men should look at a range from 10-18% depending on age and lifestyle needs and women at 18-26%.
Regardless of age, extending ourselves in these five key health areas, studies have shown, reduce premature aging and are vital for aging well.
