Susan Benn Marquardt

 

How Much Activity Do We ('Older') Adults Need?

(Note: With Suzi's permission, this article is open to the public)

 

Healthy Heart - runningHeart Healthy -- exercise is medicine! ...  'Scientists have shown that running also vastly improves the quality of your emotional and mental life, and even helps you live longer'. (Ref: Runners World)

 

 

  • 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week
     
  • and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

OR ...


               Insane Inflatables obstacle course (pictures above)

 

  • 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week
     
  • and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

 

OR ...

 

 

An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle- strengthening activities on 2 or more days a week that work all major muscle groups.

Reference:  http://www.cdc.gov/aging/pdf/state-aging-health-in-america-2013.pdf

 

High Intensity Interval Training (HIIT)

Get extremely effective exercising in 20 minutes or less!  HITT was a big hit last year and it is again for 2015. Exercise in short, intense bursts combined with less intense exercise for recovery. For example: Run as hard as you can for one minute then walk for one minute.

HIIT Reference: Her Life Magazine - - http://herlifenewyork.com/

 

How does Suzi do it? 

We 'wog'..mostly walk with short bursts of a slow jog . Average time to complete a course is 50-55 minutes.  My daughter and I did seven (7) 5k's in 8 weeks from September to the end of November.

We also plan in some 'fun runs'...color runs and especially the most fun of all...Insane Inflatables...a 5k with multiple inflatable obstacles...so much fun!!!.

The line up was: Mason Smoak 5k 9/27..benefit local foundation for enrichment of school age children; Run or dye..color run; Hoofin for the Woofin to benefit ASPCA; Making Strides Cancer run; Color and Glow...night time neon color; The Great American Bacon Race; Insane Inflatables obstacle course; and on Thanksgiving Day...Annual Turkey Trot

And Suzi doesn't stop there! -- Ran a 'Color in Motion 5K'...Oviedo 1/18/15; and has registered for an 8k race in Tampa!

If you are interested in more information about the:

 

 

 

 

No Leisure-Time Physical Activity

Regular physical activity is one of the most important things older adults can do for their health.

Physical activity can prevent many of the health problems that may come with age.

According to the 2008 Physical Activity Guidelines for Americans, older adults need to do two types of physical activity each week to improve health—aerobic and muscle-strengthening.

CDC data on key indicators of health and well-being, screenings and vaccinations, and mental health among older adults.The complete booklet can be found at: http://www.cdc.gov/aging/pdf/state-aging-health-in-america-2013.pdf

 

 

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Suzi Marquardt -- WOW...

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Suzi at the 47th Class Reunion Picnic