36 - Getting and Staying Active: Real-Life Examples The...

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Unformatted text preview: Getting and Staying Active: Real-Life Examples The following examples show how different people with different living circumstances and levels of fitness can meet the Guidelines for older adults. Mary: A 75-Year-Old Woman Living Independently in Her Own Home Mary gets the equivalent of 180 minutes (3 hours) of moderate-intensity aerobic activity each week, plus muscle-strengthening activity 3 days a week. She participates regularly in an exercise class at her local senior center. The class meets Mondays, Wednesdays, and Fridays. It includes 30 minutes of aerobic dance, which she can do at moderate intensity, as well as 20 minutes of strength training, a 5-minute warm-up, a 5-minute cool- down, and some stretching exercises. On most Sundays, she visits her favorite park and walks a loop trail with several friends, which takes them about 45 minutes. The trail is hilly, so about 30 minutes of the walk is moderate- intensity walking for her, and about 15 minutes is vigorous- intensity (the 15 minutes of vigorous...
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36 - Getting and Staying Active: Real-Life Examples The...

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