Exercise: Adding Intensity

You have been exercising for 30 minutes most days of the week. Now you can move on to the next stage: increasing the intensity. This means doing your activity in one or more of these ways:

  • Longer. Exercise for 30 minutes or more without a break.

  • Faster. Hike, run, or skate fast enough to raise your heart rate moderately—as if you had walked fast to catch a bus.

  • More often. Do your activity 4 to 6 times a week instead of 1 to 3 times.

Mature couple jogging together.

Not just gym class

Be creative. You can reach your health and fitness goals in many ways. Try some of these activities:

  • Team sports, like basketball or soccer

  • Social or recreational activities, like hiking or dancing

  • Individual exercise, like cycling, swimming, or skating

  • Group fitness classes, like aerobic classes or weight training

Safety first

Whatever activity you choose, think about safety:

  • Wear the right safety gear and shoes for your activity.

  • Drink plenty of water during and after workouts.

  • Wear light-colored clothing if you’re out when it’s dark.

  • Make time to warm up before you exercise and cool down after.

  • Carry ID (identification) with you if you’re out alone. And be sure someone knows where you’re going.

  • If you’re on foot, travel against traffic (except on blind corners). If you’re on a bike, go with traffic. Obey the rules of the road.

Tips for sticking with it

  • Find a workout partner or sports club. If you know someone is expecting you, you’ll be less likely to skip your workout.

  • Pack a workout bag with everything you need. Then it’s ready when you are.

  • Choose a few different activities so you’ll stay interested. Make it fun!

What will help you to stick with it?

1. Image

2. Image

3. Image



Back

Contact Us for a Free
Consultation & Care Assessment

Let's Get Started

Contact Us for a Free Consultation
and Care Assessment

Greenwich, CT:

203-532-0500

Westchester, NY:

914-517-0520

235 Glenville Road 3rd Floor,
Greenwich, Connecticut 06831


Learning Center

Medication Library

Find medication information to help educate patients, families and caregivers.

Diseases & Conditions Library

Find detailed information on a wide range of health conditions, illnesses, and treatments.

Aging Wellness Center

Find helpful articles to make the most out of your golden years.

Resource Links

Find links to helpful aging resources around the internet

Blog

Find the latest information and announcements from Sterling Care.