Stay Active As You Get Older: Quick tips

Physical activity is good for people of all ages. Staying active can help:

•   Lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer

•   Improve your strength and balance so you can prevent injuries and stay independent

•   Improve your mood

•   Feel better about yourself

•   Improve your ability to think, learn, and make decisions

Before

you start…

If you have a health problem like heart disease, diabetes, or obesity, talk to your doctor about the types and amounts of physical activity that are right for you.

Aim for 2 hours and 30 minutes a week of moderate-intensity aerobic activities.

•   If you weren’t physically active before, start slowly. Even 5 minutes of physical activity has health benefits. You can build up to more over time.

•   Choose aerobic activities – activities that make your heart beat faster – like walking fast, dancing, swimming, or raking leaves.

•   Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss. Do muscle-strengthening activities 2 days a week.

•   Try using exercise bands or lifting hand weights. You can also use bottles of water or cans of food as weights.

•   Breathe out as you lift the weight, and breathe in as you lower it. Don’t hold your breath – holding your breath can cause unsafe changes in your blood pressure.

  Do balance activities.

  •   Practice standing on one foot (hold onto a chair if you need to at first).

  •   Stand up from a sitting position.

  •   Learn tai chi (“tie chee”), a mind-body exercise that improves balance.