You've probably have seen a chart like this or heard the term RPE, let's look at how this can help you meet your weekly activity goals.
The recommendations from the CDC for adults aged 65 and older are:
At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
At least 2 days a week of activities that strengthen muscles.
A tool we have to help us reach our fitness goals, without over or under challenging ourselves, is the Rate of Perceived Exertion Chart. These charts help us listen to our bodies as we exercise. Looking at this chart can be more helpful than an actual heart rate due to some medicines older adults take that regulate their heart rates such as beta blockers. Another benefit is if you got great sleep, had a healthy breakfast and there is no excess stresses you are dealing with your moderate intensity is going to be a bit more vigorous than if you didn’t sleep well, you skipped breakfast and your car is making funny sounds. Using the RPE scale let’s us take those things into account. It also makes it easier to stick to our workouts. Today you might feel like walking at a 4 and in two days walking at a 6 but both count towards your total weekly minutes of activity. This chart lets you know when to pick up the pace or increase your weights. Now we have the amount and the intensity, time to head to class!
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