Stay Active as You Get Older : Quick tips

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

• Prevent heart disease, stroke, type 2 diabetes, and some types of cancer
• Improve your strength and balance so you can stay independent
• Keep you from getting depressed

Before you begin...

If you have a health problem like heart disease, diabetes, or obesity, talk to your doctor about starting an exercise program.

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

• Choose activities that make your heart beat faster, like walking fast, dancing, or raking leaves.
• Start slowly – as little as 5 minutes at a time. Build up to 30 minutes on most days of the week, at least 10 minutes at a time.
• Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.

Do strengthening activities 2 days a week

• Try using exercise bands or lifting hand weights. You can use cans of food if you don’t have hand weights.
• Breathe out as you lift something, and breathe in as you relax. Holding your breath can cause changes in your blood pressure.

Do balance activities 3 or more days a week

• Practice standing on one foot.
• Stand up from a sitting position.
• Learn tai chi (“ty chee”), a Chinese mind-body exercise that involves moving the body slowly and gently.
• Sign up for a yoga class, or try a yoga video that you can do at home.