Learn safe cardiovascular exercise routines to help maintain good health for a lifetime.

   Whether you are a detective in the 62s or slow in the 65s, you have a safe, healthy exercise routine to your name.  Although you have a long history of not exercising, there is a compelling reason to be active no matter how old you are.  Harvard-affiliated Massachusetts General Hospital cardiologist and fitness expert Drs.  Aaron Bagish says, "You are fit and more active, you will live longer and you will have less heart attack."

After 62 years How we can Healthy by Light Exercise

Your starting point

   To begin with, take a closer look at your current activities. "I'm telling people what they can do that they know their preferences about whether to move or not to move. Move them when possible  Should try. Create activities in your day to take elevators or staircases or make decisions. "  "Day- Dr. Bagish said, airports, gardens, homework and car wash activities help you burn calories, not a choice of creative, purposeful exercise.

   If you are already somewhat active or have a job that needs speed, then the next step is to create a structured exercise program with a lifelong lifestyle.  Dr.  Bagish starts asking his patients to identify the day they exercise.

 Later, the conversation moves to the source next to them. For example, do they have a fitness facility in their workplace or senior center  The  If not, do they have access to a closed, weather-safe place to walk?

Designing your plan

   Next big question: 

what do you do?  For those between 62 and 65 years old, Drs.  Bagish advised dividing 80–20 between moderate aerobic activity and resistance exercise.  Moderate aerobic exercise can be anything from high-speed cycling, dancing, or Zumba classes.  "Ideal aerobic intensity allows you to break up the conversation - which means being able to take out four or five words in between breaths," he says.  "Even less, you're probably pushing yourself too hard. But if you can speak in full sentences, then you're not getting any benefit from a full heart attack."

   Resistance exercise:

 Activity that builds your muscles - has not been shown to have a major direct effect on heart health.  However, you have several benefits of investing 20% ​​of your exercise time in energy training.  This not only helps increase your muscle and core strength, but it also improves your flexibility and helps prevent falls, which may be disabling for older adults.   

 Just what can be done with your body, it is good for almost everyone regardless of your age or fitness level.  Good moves to try include squatting, push-ups, arm reach and lift.  If your doctor advises you to do more rigorous training, choose an exercise that you can maintain for 12 repetitions without stopping.  The goal is to work up to three sets of each exercise

Expanding your routine

   Ideally, you should exercise one hour five times a week. Although this level may not be realistic for everyone, it is a good goal to work on. Increasing your heart rate and warming you up in a comprehensive workout.  For will include five or 10 minutes of mild aerobic activity, at least 30 minutes of moderate intensity activity and a few minutes of resting your heart to rest.  Speed.  Dr.  Bagish says that many of his patients feel good and strong if their exercise involves stretching for five to seven minutes after their muscles warm up.

   In addition, Drs.  Bagish recommends integrating yoga into your exercise system.  "The beauty of yoga is that anyone can be involved in any physical ability. People of all ages can engage in wheelchairs or with bad joint problems, as it allows them to set their own speed and priorities."  Like any other activity, be sure.  Start at a comfortable level and challenge yourself if you are doing it.

 Talk to your doctor

   If you do not have special medical concerns, a moderate walk and energy training program is a safe approach.  If you have arthritis or other musculoskeletal problems or if you have a heart attack, talk to your doctor before starting.  And as with any activity, you should gradually move to a more intense level, as soon as you are ready.  "Most importantly, remember that something is not good and there is no age to begin," he concluded.