How Much Exercise is Enough? Exercise Recommendations for Seniors Over 65

Ensuring adequate physical activity is crucial for maintaining good health, especially for individuals over the age of 65. Regular exercise can improve balance, strength, and overall well-being in seniors. But how much exercise is enough for this age group?

The American College of Sports Medicine recommends that seniors over 65 engage in at least 150 minutes of moderate-intensity exercise per week. This can be broken down into 30-minute sessions, five days a week. Activities such as walking, swimming, or cycling are excellent choices.

In addition to aerobic exercise, seniors should also incorporate strength training exercises at least two days per week. This can help maintain muscle mass and bone density, reducing the risk of falls and fractures.

It's essential for seniors to listen to their bodies and adjust their exercise routine as needed. Consulting with a healthcare provider or a fitness professional before starting a new exercise program is recommended.

Remember, it's never too late to start reaping the benefits of exercise. By staying active and following these guidelines, seniors can enhance their quality of life and enjoy better health in their golden years.

Emerging research suggests that cannabis may help some older adults increase physical activity by managing pain, improving sleep, and lowering anxiety.

• Pain management: Cannabidiol (CBD) and Tetrahydrocannabinol (THC) have both been shown to relieve pain and reduce inflammation, which can help those with arthritis and other chronic pain conditions exercise more comfortably.

• Reduced anxiety and improved mood: Cannabis, particularly CBD-dominant products, may help lower anxiety and boost mood. This can indirectly support exercise by increasing motivation and reducing psychological barriers.

• Better sleep: Since fatigue from poor sleep can hamper mobility, improving sleep quality may lead to increased physical activity. Research suggests that both THC and CBD can influence sleep, potentially aiding older adults who experience sleep disturbances.

• Increased motivation: Some studies suggest that older cannabis users have lower body mass indexes (BMIs) and engage in more weekly exercise than non-users. These findings indicate that cannabis may help motivate older adults to increase and maintain their physical activity. 

A note on THC vs. CBD

When considering cannabis, older adults should be aware of the different effects of THC and CBD:

• THC: This is the intoxicating component of cannabis that causes a "high" and carries the primary risks for falls and cardiovascular events.

• CBD: This compound is non-intoxicating and is often used to manage pain and anxiety. Products with higher CBD and low or no THC may be a safer option for older adults to explore, particularly in the form of topical creams for joint pain.