Senior Citizen's Guide to Washington County Spring/Summer Edition 2017 - page 8

KnowYour Numbers
The average resting pulse rate should be
between 60-80 beats per minute. To figure out
your target heart rate, count your pulse for 10
seconds and multiply by 6 to find your beats per
minute. You want to stay between 50 percent
to 85 percent of your maximum heart rate. The
target heart rate at peak exercise level for those
age 65 and older should be between 78-132 beats
per minute, with 155 beats per minute being
the maximum. These numbers will adjust as age
increases. If you are on blood pressure medication,
your physician may recommend that you to modify
your target heart rate based on your current blood
pressure and cholesterol levels.
6 Say You Saw It in the Senior Citizen’s Guide to Washington County
They include gardening, walking your pet or even light
housekeeping. Turn these sometimes mundane tasks into
opportunities for strength and conditioning. Take some
extra deep knee bends when bending over to pull weeds
or picking up the morning newspaper. Do wall push-ups
when you are waiting for water to boil or a laundry cycle
to finish. Begin with repetitions of 10 and gradually build
up as you get stronger.
When exercising outdoors, wear comfortable
clothing and shoes. If you are going outside, dress for
the elements. Wear sunglasses and a hat along with
sunscreen on hot sunny days, as elderly skin is more
prone to sunburn. Stay hydrated and drink plenty of
fluids before during and after exercise. Dehydration is not
always obvious in older persons.
For more active seniors who jog, swim or ride bikes,
you should always warm up first to prevent muscle
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