Learning About Physical Activity
I can learn about safe exercise and enjoy an active life!
Did you know?
- Adults ages 65 and older need exercise in order to avoid the health problems that many older adults struggle with
- Just 150 minutes of walking each week can help
- Physical activity is is anything that you enjoy and gets you on your feet. Walking, cleaning the house, and dancing all count!
Why do I need to Exercise?
- There are many health conditions that happen with age, and exercise can help stop these problems from getting in your way.
- Exercise makes your heart and lungs stronger so that you can prevent heart and lung disease that occur so often in older adults. Other problems that exercise helps avoid include:
-high blood pressure
- Studies have shown that people who exercise regularly as they age are happier and have fewer health issues than their peers who don't get the recommended about of activity.
- Exercise is known to help people live longer and more comfortable lives.
- It's never too late to start! Even if you have never exercised before, exercise can still improve you life significantly.
- Existing disease can be helped by including exercise in your daily routine.
Will it be hard?
- Exercise should never be painful. If you're having pain with exercise then it is time to chose a new activity.
- You can find something you enjoy. Many fun activities like dancing, walking, and running errands that many older adults already do count as physical activity.
- Making time is easy. Spurts of even just 10 minutes at a time count towards your 150 minutes.
- You will be safe. There is a wide variety of activities to chose from and so there is no reason why you need to do anything you don't feel safe about.
- Group fitness can motivate you and make exercise more fun. There are plenty of fitness clubs and programs that get you moving while enjoying the company of others. Just contact your local recreation center!
- Transportation isn't necessary. There are also plenty of activities that can be done right at home.
- No matter what ails you, physical activity is possible. There are ways to exercise even if you have an oxygen tank, body parts that don't work like they used to, or anything else that feels like it gets in your way.
Keep reading to find the exercise program that works best for you.
What should I do?
- Find an activity that you enjoy and feel you can do safely: here are some ideas to get you started
-walking the dog
-biking or stationary bike
- Call your doctor and make sure that this activity is safe to do for 150 minutes each week.
- If you want, chose multiple activities to mix it up and keep exercise fun!
- You should do a moderate intensity activity for 150 minutes each week. If you rate your effort during the activity on a scale of 1 to 10, your activity should make you feel like you're at a level 5 or 6 in order to be moderate intensity.
- Strengthen your muscles about twice weekly. Your arms, legs, and tummy should all get used at least twice each week. This can mean:
-lifting light weights (talk to your doctor about the right amount of weight for you)
-using resistance bands
- Remember that exercising for just 10 minutes at a time is fine. Start simple and gradually work toward your goals. It doesn't have to be anything much to make a difference.
Where can I learn more and who can help?
- Click the following links (the text in blue) to see other websites with great information about staying active:
For more ideas about what you can do for exercise: http://www.who.int/dietphysicalactivity/factsheet_olderadults/en/
For information about exercising with a present illness: http://www.cdc.gov/physicalactivity/basics/adding-pa/activities-olderadults.htm
For more detail about what your exercise should look like: http://www.cdc.gov/physicalactivity/basics/older_adults/
- Click the following links (the text in blue) to find more help:
Silver sneakers offers fitness center locations and group fitness: https://www.silversneakers.com/
Your local recreation center is also a great resource
Talk with your doctor to find the best exercise plan for you.