Exercise for the 62-year-old

Exercise for 62 years old should focus on safety, decency and continuity to help keep your body healthy, reduce disease risk and keep your mind fresh. It should cover 4 key areas:

1. Aerobic Exercise

It enhances heart and lung health.

• Recommended: Fast Walk, Walk Around the Garden, Stationary Pedal Bike, Swim, Tai Chi Dance

• Frequency: 3-5 days per week

• Duration: 20-40 minutes at a time (starting from less and then increasing according to power)

• Weight: A level that is still talking, not too panting (called Talk Test)

2. Strength Training

To prevent muscles and osteoporosis.

• Recommended posture: Lightweight lifting, elastic, pushing the wall, getting up-and-sitting from a chair

• Frequency: 2-3 days per week, except for rest days during training

• Main: Accent easy posture. No need for heavy weight, but repeat 8-12 times.

3. Stretching & Flexibility

To increase flexibility. Reduce stiffness.

• Do before-after exercises such as stretching arms, shoulders, back, legs

• Do it slowly and softly. Hold down for 15-30 seconds.

4. Balance & Coordination

Helps reduce falls.

• Recommended posture: Stand one leg, walk on foot, Chinese boxing dance, Tai Chi, light yoga

• Frequency: 2-3 days per week

Caution

• Annual check-ups, especially if you have diabetes, pressure, heart)

• Start gently and increase gradually. Don't overdo it.

• Drink enough water, avoid exercise in the sun

• If there is chest pain, fainting, shortness of breath, must stop immediately.