Components of Physical Fitness For the Older Adult Graphic

Components of Physical Fitness An individual’s physical fitness level encompasses five different components. –Cardiovascular Endurance –Muscular Strength –Muscular Endurance –Flexibility –Body Composition Each fitness component is equally significant. That is why having a well - rounded exercise program is so important!

Benefits for the Older Adult By addressing all of the fitness components in your exercise program, you may: –Have increased energy levels –Be able to prolong your independence –Continue enjoyment of activities such as golf, dancing, tennis, or gardening –Keep joints mobile & manage arthritis –Maintain a healthy body composition –Prevent many health conditions

Cardiovascular Endurance Cardiovascular endurance is the ability of the heart and lungs to work together to deliver oxygen to the body during physical activity. For the older adult: –Great exercises for cardiovascular endurance are walking, swimming, and cycling. –Try to accumulate 30 minutes of moderate intensity physical activity at least 5 days a week. You can break the 30 minutes down into shorter bouts, but each bout needs to be continuous for at least 10 minutes.

Muscular Strength Muscular strength is the ability of a muscle to exert force. For the older adult: –Perform fewer repetitions using a higher resistance on strength training exercises. –For lower body strength, try taking the stairs or walking on an incline. –Ladies, try participating in the Ladies Only Strength Class for upper body strength.

Muscular Endurance Muscular endurance is the ability of a muscle to continue performing without fatigue. For the older adult: –Perform higher repetitions using less resistance on strength training exercises. –Also, try walking for extended periods of time, participating in the Balance Class, or various leisure activities to improve muscular endurance.

Flexibility Flexibility is the range of motion around a joint. For the older adult: –Perform stretches focusing on all of the major muscle groups of the body after exercising. –Yoga and Tai Chi are great forms of exercise to improve flexibility in older adults. –See your health/fitness instructor for a total body stretching routine you can perform in the Wellness Center.

Body Composition Body composition is the relative percentage of body weight that is fat and fat-free tissue. For the older adult: –Exercise is a great way to maintain your body weight and reduce body fat. –This is especially important for older adults as the rate of lean tissue loss drastically increases with age.

Senior Fitness Testing A comprehensive evaluation used to assess the various components of your current fitness level. The test is highly recommended for all members & does not take long to complete! Please see your Wellness Center manager for more information and to schedule an appointment today!