The key to being physically fit at any age is getting started with a daily activity plan. Regardless of age, exercise can be extremely beneficial to long-term health.

Step One: Take at least 30 minutes each day of activities that increase your breathing, i.e., that make you breathe harder. Walk, run, dance, ride a bike or do yard work. This type of activity builds up endurance or stamina. If you cannot do 30 minutes at a time, do 5 or 10 minute activities throughout the day so that they total 30 minutes at the end of the day.

To determine if your activity is enough, use this criteria: If you can talk with no trouble, your activity is probably too easy. If you cannot talk at all, it is too hard.

Step Two: Begin a full muscle exercise program. As people age they lose between 20 and 40 percent of their muscles. This loss can be the difference between being able to get out of your seat and waiting for someone to help you. Unused muscles waste away. For this reason, make sure that you have an exercise program that will use all of your muscles, even those that you may have not realized that you were not using. Strong muscles can help you avoid falls and can strengthen bones.

Step Three: Do activities that make you keep your balance. Stand on one foot while using only a guiding support. Get up from your chair without using your hands or arms. This can help to maintain important muscle structures for daily living.

Step Four: Before beginning an activity session, stretch. Stretching will not build endurance but it will help to keep from straining muscles and it will keep you limber during the activity.

• Endurance activities increase heart rate and breathing for extended periods of time.  (climbing stairs, walking)

• Strength exercises can help keep the body strong enough to have an independent lifestyle.  (lifting appropriately sized items)

• Balance exercises help prevent falls to reduce the risk of injury. (Stand on one foot)

• Stretching keeps the body limber to help avoid injury.  (reaching, flexing legs)

Being able to continue an exercise program once it has begun can be difficult. Occasionally even the most dedicated people need additional motivation. For extra motivation try one or more of the following:

• Have an exercise buddy.

• Set a goal and a reward for reaching that goal.

• Record your progress.

• Listen to music or audio books while you exercise.

• Plan ahead when you go on vacation or for bad weather so that you do not stop exercising.

• Do enjoyable activities.

• Do things that can fit easily into a daily schedule.

Working to succeed is the key to a successful exercise program. Being able to stick with an exercise program for more than a month is a good sign that it is becoming a permanent habit.

While there is no agreement on the total amount of exercise needed to stay healthy, most health care providers suggest five times a week for at least thirty minutes each time. The best approach is to do some form of physical activity daily to maintain motivation and the benefits of exercise. Be careful not to over do the exercise program. Work at an appropriate level.

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Being safe during exercise

• Start slowly. Remember, your body is going to have to get use to working muscles. Build up your activities over time, especially if you have been inactive for a long time.

• Do not hold your breath when straining. Breathe out on the lift and inhale on the release.

• Use recommended safety equipment. Helmets, eye protection, knee and elbow pads can keep you from getting badly hurt.

• Bend from the hips, not the waist. If you have a “hump” in your back when bending, you are probably bending at the waist, which is the wrong way.

• Drink plenty of fluids, unless you doctor has told you not to. Fluids are especially important during physical activity to replenish muscles.

• Stretch and warm up before doing any physical exercise to keep the risk of minor and major injuries down.

• Exercise should not hurt or make you feel extremely tired. While you may be a little sore, or weary, you should never feel any pain. Physical activity should make you feel better, not worse.

• As with any exercise program, contact a physician before beginning.

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Just The Facts

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