Gardening as Solution to Need of Extensive Exercise among Senior Citizens
HOW MUCH EXCERSISE THE SENIOR CITIZENS NEED
10 minutes at a time, morning and evening is what he needs.
We know 150 minutes each week sounds like a lot of time, but it's not. One spends about 2 hours and 30 minutes, watching a movie. The good news is that you can spread your activity out during the week, so you don't have to do it all at once. You can even break it up into smaller chunks of time during the day. It's about what works best for you, as long as you're doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.It is observed that thirty minutes of daily exercise comes with ease in the garden if you do it yourself. Many seniors find it a good way to keep their minds busy while benefiting from hours of vigorous activity.
Studies have shown exercise prevents cognitive decline in the elderly. Adults – including senior citizens – need two and a half hours a week of aerobic physical activity, says Health Consultants. Previous studies have found gardening is a very popular leisure activity for adults aged 65 or older in India. A new study shows that the gardening enables older adults to meet the physical activity recommendation.
Health consultants recommend at least 30 minutes of moderate-intensity physical activity on most days of the week in order to maintain and improve optimal health. This recommendation is especially important for older Indians, who can be less likely to fulfill this requirement, yet are more at risk for chronic diseases associated with aging.
The Health consultants further recommend:
● Two and a half hours each week of moderate-intensity aerobic activity, such as brisk walking
Or
● An hour and 15 minutes each week of vigorous-intensity aerobic activity such as jogging or running.
In addition, all adults should include muscle strengthening activities that work all the major muscle groups on two or more days per week.
Gardening was expected to influence whole-body bone mineral density because it included weight-bearing motions such as pushing a mower, digging holes, pulling weeds, carrying soil, and other tasks required use muscle groups in the entire body.
The study was conducted on 14 gardeners aged 63-86 years. Measurements taken by researchers included heart rate, oxygen intake and energy expenditure, and the participants also kept weekly logs of their gardening activity. The study also sought to determine the average amount of time that gardeners spent at their task per week. Subjects reported, on average, gardening about 33 hours per week during March, April, September, October and November but averaged only 15 hours or lesser per week in May, June, July and August. The Study found that this was due to the seasonal nature of gardening. In climates where there are defined seasons, time spent in gardening or maintaining a yard in winter and high summers is less than in the warm growing season.
Older adults are at a higher risk for a sedentary lifestyle, which is one of the factors of increased risk of decline of muscular strength and endurance, flexibility, balance, and cardiopulmonary health.
One of the factors cited that makes these adults less likely to participate in physical activity is boredom during exercising. The variety of tasks associated with gardening is one reason older adults are more likely to stick with their regimen; gardening tasks change throughout the season and different activities are involved in daily chores.
The researchers concluded that gardening is a great way for older adults to meet the physical activity recommendations.
Background Information
How much physical activity do older adults need?
Physical Activity is Essential to Healthy Aging
As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent many of the health problems that seem to come with age. It also helps your muscles grow stronger so you can keep doing your day-to-day activities without becoming dependent on others.
Not doing any physical activity can be bad for you, no matter your age or health condition. Keep in mind, some physical activity is better than none at all. Your health benefits will also increase with the more physical activity that you do.
If you're 65 years of age or older, are generally fit, and have no limiting health conditions you can follow the guidelines listed below:
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). ollow the guidelines listed below:
OR
1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). OR An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
For Even Greater Health Benefits
Older adults should increase their activity to:
5 hours (300 minutes) each week of moderate-intensity aerobic activity AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
2 hours and 30 minutes (150 minutes) each week of vigrous-intensity aerobic activity AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
An equivalent mix of moderate- and vigorous-intensity aerobic activity AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
More time equals more health benefits
If you go beyond 300 minutes a week of moderate-intensity activity, or 150 minutes a week of vigorous-intensity activity, you'll gain even more health benefits.
:
