How Much Daily Exercise Should Your Dad Get?
Your dad’s doctor wants him to get more daily exercise.
But before doing anything, call and talk to his doctor yourself. Ask if your dad has any restrictions that will keep him from being able to do certain exercises. For example, if he has heart disease, he might not be allowed to do things that are overly strenuous, like weight lifting. While your dad’s doctor will recommend limitations specific to him, here are some of the general guidelines for older adults.
Recommended 30 Minutes Per Day For Five Days Per Week
The recommendation for adults is to get at least 30 minutes of moderate activity five days a week, for a total of 150 minutes per week. Ideally, it’s a mix of strength training, cardio, stretches, and meditation exercises like Yoga or Tai Chi.
Getting the full 30 minutes per day may seem hard, especially if his mobility is minimal. Aim for multiple 10 or 15-minute walks instead and build up from that. He could do a 10-minute HIIT workout in the morning, a 15-minute walk after lunch, and follow a 10-minute Yoga class before bed.
Pair Exercise With a Healthy Diet
In addition to his daily exercise, your dad should eat a healthy diet to lower the risk of diabetes, high blood pressure, etc. Here are the guidelines for older men who get 30 minutes of moderate exercise each day.
- 1.5 servings of fruit (One serving is 1 cup of raw or frozen fruit, ½ cup of dried fruit, or 1 cup of fruit juice with no added sugar)
- 2 servings of vegetables (One serving is 1 cup of fresh vegetables, 1 cup of 100% vegetable juice, or 2 cups of leafy greens)
- 3 servings of dairy (One serving is a cup of yogurt or cottage cheese, a cup of milk, or 1.5 ounces of cheese)
- 5 ounces of protein (¼ cup of dried or canned beans, one egg count, 0.5 ounces of roasted nuts, or 1 tbsp of nut butter counts as a one-ounce serving)5 ounces of grains (This equates to one slice of whole-wheat or whole-grain bread, ½ cup of rice or another grain, or 1 ounce of whole-grain cereal)
Your dad needs to cut excessive sodium, added sugar, and saturated fat from his diet. He might love ice cream, but it’s not a healthy option. If he’s craving it, puree a frozen banana with peanut butter and cocoa powder instead for a healthier frozen option.
Make Sure He Stays Motivated
Does your dad need company on walks? Would he be more active if someone was there to encourage him? In-home care does exactly that. Hire a caregiver to accompany him on walks, set up an instructional Tai Chi video his doctor recommends, or help in his garden beds.
In-home care aides can also clean your dad’s home, change the sheets, and help him schedule appointments. Learn more about these and other home care services by talking to an advisor.
If you or an aging loved one are considering hiring In Home Care in Plainview, NY please call the caring staff at Companion Home Care of Long Island. Senior Home Care, serving Suffolk, Nassau, and Queens Counties. Turn your questions into answers. Call Today (631) 884-0005
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