iCare Community Magazine
Staying Active As You Get Older: Quick Tips
Physical activity is good for people of all ages. Staying active can help to:
• 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, a mind-body exercise that improves balance.
• Sign up for a yoga class or try out a yoga video at home.