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Examples of Endurance Activities

Exercise for Seniors

Examples of activities that are moderate for the average older adult are listed below.

Active Seniors

Moderate Intensity Activities

Raking and walking are examples of endurance activities

  • Swimming.
  • Bicycling.
  • Cycling on a stationary bicycle.
  • Gardening (mowing, raking).
  • Walking briskly on a level surface.
  • Mopping or scrubbing floor.
  • Golf, without a cart.
  • Tennis (doubles).
  • Volleyball.
  • Rowing.
  • Dancing.

Vigorous Intensity Activities

Climbing Stairs

  • Climbing stairs or hills.
  • Shoveling snow.
  • Brisk bicycling up hills.
  • Tennis (singles).
  • Swimming laps.
  • Cross country skiing.
  • Downhill skiing.
  • Hiking.
  • Jogging.

Did You Know?

Running and other aerobic exercise can keep you younger, longer, say researchers. Not only were older exercisers (ages 50 to 72) able to postpone disability by about nine years compared to their non-exercising counterparts, they also lived longer. In other words, they lived a better-quality life longer than those who did not do any type of aerobic exercise. Source: Archive of Internal Medicine.

If you've been inactive, consider trying an at-home video to get you moving again. We recommend Leslie Sansone for Seniors - Walk Aerobics. Stay young at heart and feel good! Your quality of life will be so much better. This DVD gives you the equivelent of a brisk two mile walk you can do in 30 minutes in the privacy of your home.

Fitness Fact

When astronauts come back to earth after extended space missions, they sometimes can't walk or perform other physical activities very well, at first. Because the weightlessness of space makes it possible for astronauts to push and pull objects without effort, their muscles become weak. Back on earth, the same principle applies to the muscles of sedentary older adults: If you don't use them, you lose them. The good news is that, at any age, almost any older adult - or astronaut - can improve strength through exercise.

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