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Exercise Physical Activity Get Fit4 Life (National Institutes of Health)

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Get Fit for Life | 1
EXERCISE & PHYSICAL ACTIVITY FOR HEALTHY AGING
GET FIT FOR LIFE
Get Fit for Life | 2
EXERCISE & PHYSICAL ACTIVITY FOR HEALTHY AGING
GET FIT FOR LIFE
1
2
TABLE OF CONTENTS
THE BENEFITS OF PHYSICAL ACTIVITY
Why Is Physical Activity So Important?........................ 12
GETTING STARTED
What Kinds of Exercises and Physical Activities Improve
Health and Physical Ability?
....................................... 20
Endurance
.......................................................... 22
Strength
.............................................................. 24
Balance
............................................................... 28
Flexibility
............................................................. 31
Physical Activity and Everyday Activities Go Together
... 34
How Much Activity Do Older Adults Need?
.................. 36
Fit Physical Activity into Your Everyday Life
................. 38
Starting to Be Active Again After a Break
.................... 42
No More Excuses! Overcome Barriers to Exercise and
Physical Activity
...................................................... 48
What You Should Know about Exercising with a
Chronic Condition
.................................................... 52
Alzheimer’s disease and related dementias
. . . . . . . . . . . . . . . . . . . . 53
Arthritis
........................................................................ 55
COPD (chronic obstructive pulmonary disease)
............. 56
Type 2 diabetes
............................................................ 57
Heart disease
............................................................... 58
Osteoporosis
................................................................ 59
Caregivers and Physical Activity: Take Time for Yourself
. 60
Sample Exercises: Getting Fit for Life
.......................... 62
4 | Get Fit for Life
3
EXERCISE SAFELY ........................................... 67
4
STAY ON TRACK
Identify Your Starting Point ....................................... 77
Set Your Goals
........................................................ 79
Write a Plan to Add Exercise and Physical Activity
to Your Life
............................................................. 82
Stay Motivated to be Active
....................................... 84
5
KEEP GOING
Resources. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92
Worksheets
............................................................ 102
WHAT’S INSIDE
This booklet will
help you learn about
exercise and physical
activity as you age.
Get Fit for Life | 5
WHAT’S INSIDE
You’ve probably heard that
physical activity, including
exercise, is good for you. If
you’re already active, keep
it up! But it may be time to
push yourself a little harder,
try a new activity, or find
new ways to add exercise to
your daily life.
6 | Get Fit for Life
Don’t worry if
you’re not currently
active, have never
exercised, or had
stopped these
good habits for
some reason. It’s
never too late to
get moving, and
by picking up
this booklet and
looking through
it, you’ve taken
an important step
toward better
health.
WHAT IS THE
DIFFERENCE
BETWEEN PHYSICAL
ACTIVITY AND
EXERCISE?
Physical activity
refers to any bodily
movement produced
by skeletal muscles
that requires energy.
Exercise is a form
of physical activity
that is planned,
structured, repetitive
and performed with
the goal of improving
health or fitness.
Although all exercise
is physical activity,
not all physical
activity is exercise.
Get Fit for Life | 7
This guide can help you learn about the many
types and benefits of exercise and physical
activity, find out how to get started, reduce
your health risks by doing activities safely,
and celebrate your progress. Included are
worksheets to record your activities and tips
to help you be active in ways that suit your
lifestyle, interests, health and budget.
Throughout the guide, you’ll find personal
stories and tips that we hope will inspire you
to be more active every day and to get back
on track if there’s a break in your routine.
Whether you’re just starting out, getting
back to exercising after a break, or are fit
enough to run a three-mile race, this guide is
for everyone, including those who live with a
disability or chronic health concern.
8 | Get Fit for Life
To find out how NIA can help
you be more active, visit our
website at
www.nia.nih.gov/
health/exercise-physical-activity.
Here, you will find exercise
examples, tracking tools,
information about safety, tips
for motivation and more.
Get Fit for Life | 9
10 | Get Fit for Life
11 | Get Fit for Life
ITS
ITY
THE BENEF
OF PHYSICAL
ACTIV
CHAPTER 1
WHY IS
PHYSICAL ACTIVITY
SO IMPORTANT?
Eating a nutritious diet
and maintaining a healthy
weight are only part of a
healthy lifestyle. Almost
anyone, at any age, can
exercise safely and get
meaningful benefits.
12 | Get Fit for Life
Get Fit for Life | 13
Research shows that regular physical activity, including
exercise, is important to the physical, emotional and
mental health of almost everyone. As you age, being
physically active can help you stay strong and fit
enough so you can continue to do the things you enjoy
and maintain your independence.
In fact, studies show that “taking it easy” is risky.
Often, inactivity is more to blame than age when
older people lose the ability to do things on their own.
Regular physical activity over long periods of time can
produce long-term health benefits. That’s why health
experts say that older adults should be regularly active
throughout each week to maintain optimal health.
Get Fit for Life | 13
Get Fit for Life | 14
Research shows the benefits
of physical activity go
beyond physical well-being.
Exercise and physical activity
help support emotional and
mental health.
Physical activities — like walking, biking, dancing,
yoga or tai chi — can improve your mood and
overall emotional well-being and help reduce
feelings of depression and stress; increase your
energy level; improve your sleep; and
empower you to feel more in control. In
addition, exercise and physical activity
may possibly improve or help maintain
some aspects of cognitive function, such
as your ability to shift quickly between
tasks, focus your attention on a new
activity, or plan an outing with friends
or family members.
14 | Get Fit for Life
Get Fit for Life | 15
What’s more, regular exercise
and physical activity can
reduce the risk of developing
some diseases and disabilities
that develop as people grow
older. In some cases, exercise
can help manage chronic
conditions. For example,
studies show that people
with heart disease, arthritis
and diabetes benefit from
regular exercise. Exercise also
helps people with high blood
pressure, balance problems and
diculty walking.
BEING ACTIVE
AND EXERCISING
REGULARLY CAN
CHANGE YOUR
LIFE.
“ Before I joined
a water aerobics
class at the local
fitness center near
my home, I spent
most days on the
sofa watching
television,” says
Marie. “At age 66,
I now have more
energy than ever
and can move more
easily, and I have
less back pain.”
Get Fit for Life | 1616 | Get Fit for Life
One of the great things
about physical activity is
that there are so many ways
to be active.
For example, you can be active in short spurts
throughout the day, or you can set aside
specific times of the day on specific days of
the week to exercise. Many physical activities
— such as brisk walking, raking leaves or taking
the stairs whenever you can — are free or low
cost and do not require special equipment.
You could also try a workout video on YouTube
or another online service at home. Or, try
contacting your local fitness center, senior
center, or parks and recreation department
about facilities and programs in your area,
which may oer senior discounts. Staying safe
while you exercise is always important, whether
you are starting a new activity or have been
active for a long time.
Today, we know a
lot more about older
adults and their
need to exercise.
Regardless of health
and physical abilities,
older adults can
gain a lot by staying
physically active.
Even if you have
diculty standing or
walking, you can still
exercise and benefit
from it. In fact, in
most cases, you have
more to lose by not
doing anything!
KNOW THE BENEFITS
OF EXERCISE AND
PHYSICAL ACTIVITY
Exercise and physical
activity benefit every
area of your life. Staying
active can help you:
Keep and improve
your strength so you
can stay as independent
as possible
Have more energy to do the things
you want to do and reduce fatigue
Improve your balance, lower risk of
falls and lessen injuries from falls
Manage and prevent some diseases
like arthritis, heart disease, stroke,
type 2 diabetes, osteoporosis and
some types of cancer, including
breast and colon cancer
Perk up your mood and reduce
feelings of depression
Sleep better at night
Reduce levels of stress and anxiety
Lose weight or reduce weight
gain when combined with reduced
calorie intake
Control your blood pressure
Possibly improve or maintain some
aspects of cognitive function,
such as your ability to shift quickly
between tasks or plan an activity
Get Fit for Life | 18
CHAPTER 2
GETTING
STARTED
WHAT KINDS OF EXERCISES AND
PHYSICAL ACTIVITIES
IMPROVE HEALTH
AND PHYSICAL
ABILITY?
No matter your age,
you can find activities
that meet your fitness
level and needs.
20 | Get Fit for Life
Most people tend to focus on
one type of exercise or activity
and think they’re doing enough.
Research has shown that it’s
important to get all four types of
exercise: endurance, strength,
balance and flexibility. Each one
has dierent benefits. Doing one
kind also can improve your ability
to do the others, and variety helps
reduce boredom and risk of injury.
QUICK TIP
TEST YOUR EXERCISE
INTENSITY
When you’re active,
try talking:
If you’re breathing hard
but can still have a
conversation easily, it’s
moderate-intensity
activity.
If you can only say a
few words before you
need to take a breath,
it’s vigorous-intensity
activity.
Get Fit for Life | 21
ENDURANCE
Endurance — also known as
aerobic — activities increase your
breathing and heart rate.
These activities help keep you healthy, improve your fitness,
and help you perform the tasks you need to do every day.
Endurance exercises improve the health of your heart, lungs
and circulatory system. They also can delay or prevent many
diseases that are common in older adults, such as diabetes,
colon and breast cancers, heart disease and others.
22 | Get Fit for Life
PHYSICAL ACTIVITIES THAT
BUILD ENDURANCE INCLUDE:
• Brisk walking
• Yard work (mowing,
raking)
• Dancing
• Jogging
• Swimming
• Biking
• Climbing stairs or hills
• Playing tennis
• Playing basketball
Try to build
up to at least
150 minutes of
activity a week
that makes you
breathe hard.
These activities are called
endurance activities because
they build your energy or
“staying power.” Try to be
active throughout your day
to reach this goal and avoid
sitting for long periods
of time.
SAFETY TIPS
Do a little light activity, such as
easy walking, before and after
your endurance activities to warm
up and cool down.
Listen to your body: endurance
activities should not cause
dizziness, chest pain or pressure,
or a feeling like heartburn.
Be sure to drink liquids when
doing any activity that makes
you sweat. If your doctor has told
you to limit your fluids, be sure
to check before increasing the
amount of fluid you drink while
exercising.
If you are going to be outdoors,
be aware of your surroundings.
Dress in layers so you can add or
remove clothes as needed for hot
and cold weather.
To prevent injuries, use safety
equipment, such as a helmet
when bicycling.
Get Fit for Life | 23
STRENGTH
Your muscular strength can make
a big dierence. When you have
strong muscles, you can get up
from a chair by yourself, lift your
grandchildren, and walk through a
park. Keeping your muscles
strong can help with your
balance and prevent falls
and fall-related injuries. You
are less likely to fall when
your leg and hip
muscles are
strong.
Some people call
using weight to
improve your
muscle strength
“strength training”
or “resistance
training.”
24 | Get Fit for Life
STRENGTH EXERCISES INCLUDE:
LIFTING WEIGHTS
Try to do strength exercises for all your major muscle
groups at least two days per week, but don’t exercise
the same muscle group two days in a row. If you’re just
starting, you might need to use one- or two-pound
weights, or no weight at all. Your body needs to get used
to strength exercises. You can use common objects from
your home, such as bottled water or soup cans. Or, you can
use the strength-training equipment at a fitness center or
gym. Use light weights the first week, then gradually add
more. Starting out with weights that are too heavy can
cause injuries. Use proper form for safety. To prevent injury,
don’t jerk or thrust weights into position. Use smooth,
steady movements. Avoid “locking” your arm and leg joints
in a tightly straightened position.
Get Fit for Life | 25
USING A RESISTANCE BAND
Resistance bands are stretchy elastic bands that come
in several strengths, from light to heavy. You can use
them in some strength exercises instead of weights. If
you are a beginner, try exercising without the band until
you are comfortable, then add the band. Choose a light
band if you are just starting to exercise and move on
to a stronger band when you can do two sets of 10 to
15 repetitions easily. Hold on to the band tightly (some
bands have handles) or wrap it around your hand or foot
to keep it from slipping and causing possible injury. Do
the exercises in a slow, controlled manner, and don’t let
the band snap back.
26 | Get Fit for Life
27 | Get Fit for Life
SAFETY TIPS:
Don’t hold your breath during
strength exercises: Breathe regularly.
Breathe out as you lift or push and
breathe in as you relax.
Talk with your doctor if you are
unsure about a particular exercise.
Get Fit for Life | 27
Get Fit for Life | 2828 | Get Fit for Life
BALANCE
Balance exercises help prevent falls,
a common problem in older adults
that can have serious consequences.
Many lower-body strength exercises
also will improve your balance.
Exercises to improve your balance
include tai chi, a “moving meditation”
that involves shifting the body slowly,
gently and precisely while breathing
deeply.
2.
TRY STANDING ON ONE FOOT,
THEN THE OTHER.
If at first you need support,
hold on to something
sturdy. Work your way up
to balancing without support.
Try getting up from a chair
without using your hands
or arms.
Marian, 85, has
found that regular
tai chi classes have
improved her balance
and flexibility.
“Each morning, I
join a group at the
local senior center.
We practice tai chi
for about an hour.
We start with a
gentle warm-up and
breathing exercises.
Our instructor leads
us step by step
through certain
movements. We then
end with cooling-
down exercises. This
class helps keep
my arthritis under
control. It has also
reduced my fear of
falling.”
Get Fit for Life | 29
Get Fit for Life | 30
TRY THE HEEL-TO-TOE WALK.
As you walk, put the heel of one
foot just in front of the toes of
your other foot. Your heel and toes
should touch or almost touch.
SAFETY
TIPS:
Have a sturdy chair
or a person nearby
to hold on to if you
feel unsteady.
Talk with your
doctor if you are
unsure about a
particular exercise.
30 | Get Fit for Life
Stretching can improve
your flexibility. Moving
more freely will make
it easier for you to
reach down to tie your
shoes or look over your
shoulder when you
back up your car.
Get Fit for Life | 31
FLEXIBILITY
TRY THE CALF STRETCH EXERCISE.
Stand facing a wall. Position yourself slightly
farther than arm’s length away from the wall,
with your feet shoulder-width apart. Step
forward with your left leg and bend your left
knee. Keeping both feet flat on the floor, bend
your right knee slightly until you feel a stretch
in your right calf muscle. Hold position for 10 to
30 seconds, and then return to starting position.
Repeat with right leg.
1 2
32 | Get Fit for Life
TRY THE ANKLE STRETCH
EXERCISE.
Sit securely toward the
edge of a sturdy, armless
chair. Stretch your legs out
in front of you. Keeping
your heels on the floor,
flex your toes o the floor
and toward you. Hold
the position for 10 to 30
seconds. Point your toes
away from you and hold for
10 to 30 seconds.
SAFETY
TIPS
Stretch when your
muscles are warmed up.
Stretch after endurance
or strength exercise.
Don’t stretch so far
that it hurts.
Always remember to
breathe normally while
holding a stretch.
Talk with your doctor
if you are unsure about
a particular exercise.
Get Fit for Life | 33
PHYSICAL ACTIVITY AND
EVERYDAY ACTIVITIES
GO TOGETHER
Exercise and physical
activity are good for
your health. In addition,
improving your endurance,
strength, balance and
flexibility can help with
your everyday activities.
34 | Get Fit for Life
QUICK TIP:
GO SLOW WHEN BEGINNING
AN EXERCISE ROUTINE
If you haven’t been active for a
long time, it’s important to start
out at a low level of eort and work
your way up slowly. Beginning
slowly will help you become more
fit without straining your body.
35 | Get Fit for Life Get Fit for Life | 35
Get Fit for Life | 3636 | Get Fit for Life
HOW MUCH ACTIVITY
DO OLDER ADULTS NEED?
According to the
Physical
Activity Guidelines for
Americans
you should
do at least 150 minutes
(2½ hours) a week of
moderate-intensity
aerobic activity
,* like brisk
walking or fast dancing.
*See Quick Tip: Test Your Exercise Intensity on page 21.
Being active at least three
days a week is best but doing
anything is better than doing
nothing at all. You should
also do muscle-strengthening
activities, like lifting weights
or doing push-ups, at least
two days a week. The
Physical Activity Guidelines
recommend that as part of
your weekly physical activity,
you do multicomponent
physical activity that includes
balance training as well
as aerobic and muscle-
strengthening activities. If
you prefer vigorous-intensity
aerobic activity (like running),
aim for at least 75 minutes
a week.
Get Fit for Life | 37
FIT PHYSICAL ACTIVITY INTO
YOUR EVERYDAY LIFE
There are many ways to
squeeze a little physical
activity into your day. To
get the most out of your
eorts, they need to be a
regular part of your life.
38 | Get Fit for Life
Here are some ideas to help:
MAKE IT A PRIORITY.
Remember that being active is
one of the most important things
you can do each day to maintain
and improve health. (See
Questions to Ask Yourself about
Everyday Activities on page 107.)
MAKE IT EASY.
You are more likely to exercise if
it’s a convenient part of your day.
• Walk every aisle of the grocery
store when you go shopping.
• Try being active first thing in
the morning before you get
too busy.
• Combine physical activity with
a task that’s already part of
your day, such as walking the
dog or doing household chores.
• Join a gym or local senior
center that’s close to your
home and easy to get to.
• Take one or more flights of stairs
– e.g., one up and two down.
Tom prefers to start
his day with exercise
as part of his daily
routine.
“ Each morning,
I do stretching
exercises, then
hop on my
exercise bike or
take a walk in my
neighborhood.
Exercise helps
me stay active
and gives me
energy to keep
up with my three
grandchildren.”
1
2
Get Fit for Life | 39
Get Fit for Life | 40
MAKE IT SOCIAL.
Many people agree that an
“exercise buddy” keeps them
going and gives them the
added benefit of emotional
support.
• Take a walk during lunch with
co-workers.
• Try a dance class — salsa,
tango, square dancing — it’s
up to you.
• Use family gatheringsas a
time to play team sports or
do outdoor activities.
• Playing tennis may be
for you if you enjoy
two-person activities.
• If group activities appeal
to you, try a sport such as
pickleball or join an exercise
class.
• Set regular meetups to
exercise as a group for
accountability and a sense
of camaraderie.
MOVE MORE AND
STAY CONNECTED
Consider starting a
walking club with
friends or an exercise
class at your local
library.
Learn more at
www.nia.nih.gov.
3
40 | Get Fit for Life
Get Fit for Life | 41
MAKE IT FUN.
Do activities you enjoy to make
exercise more fun. If you love the
outdoors, try bikingorhiking, or
try listening to music while you
garden or wash the car.
MAKE IT HAPPEN.
Plan to be active in many places
and in many ways.
• Be realistic based on how
physically active you are now.
(See Questions to Ask Yourself
about Getting Ready to
Exercise on page 103.)
• Be specific about the details.
(See Questions to Ask Yourself
about Making Regular Physical
Activity a Habit on page 105.)
• Make aweekly worksheetthat
details your activities (see
page 117).
Search for Move Your Way: Tips
for Busy Days on YouTube for
more tips on fitting more activity
into your day.
GET FIT
FOR FREE
Exercise is key to healthy aging.
Physical activity can make your muscles
stronger, increase your heart rate, improve
your balance, and stretch your muscles, just
Try all 4 types of exercise for the most
endurance, strength, balance and
flexibility. Not sure how to get moving?
Here are some ideas that
don’t cost a dime.
Go for a hike in a park or up and down
some stairs.
Here are some ideas that
don’t cost a dime.
Go for a hike in a park or up and down
some stairs.
Make your own weights
with water bottles or
other household items.
Participate in a community-sponsored
cleanup or fun run/walk.
Join a local recreational sports league.
Walk or roll with friends or family
at the mall or around your neighborhood.
For more free exercise ideas, visit
nia.nih.gov/health/exercise
National Institute
on Aging
4
5
STARTING TO BE ACTIVE AGAIN
AFTER A BREAK
Getting into a regular exercise
routine is important, but things
may happen in life that can
disrupt your best intentions.
Life events that can interrupt your exercise routine
include illness, new caregiving responsibilities, the
death of a loved one, traveling for business or vacation,
visiting children and grandchildren, a new job, or
moving to a new home.
42 | Get Fit for Life
These breaks can make it hard to stick with your
regular activities, so here are a few ideas to help
you stay active or start again if you’ve had to stop.
Don’t be too hard on yourself. Recognize there
will be times when you won’t want to exercise,
won’t be able to, or it feels too hard. You are not
alone; everyone has those feelings. Try to get
back to your activities as soon as possible. The
sooner you resume some sort of activity, the
better you’ll feel, and the easier it will be to get
back into your routine.
Talk with your doctor about when you can
resume your regular routine if you stopped
exercising because of an illness, injury or new
symptoms. He or she can help give you the boost
you need to move past the hurdle.
Think about the reasons you started being
active and the goals you set for yourself.
Remembering your motivations and how much
you’ve already accomplished may help recharge
your batteries and get you started again.
Get Fit for Life | 43
Ask family and friends to help you get back
on track. Sometimes, you may want an exercise
buddy. At other times, all you may need is a
word of support.
Try something easier or an activity you
haven’t done recently if you don’t like the
activity you started. You might even want to try
something you’ve never done before. Mastering
something simple or new may give you the
confidence you need to resume a regular
exercise program.
Start again at a comfortable level if you
haven’t been active for several weeks. Then
gradually build back up. With a little time, you’ll
be back on track.
44 | Get Fit for Life
successful. Don’t worry about the time you missed.
What’s important is to focus on your fitness goals
and start again at whatever level is possible for you.
Think creatively about other ways to be active
if you can’t do your regular physical activities
because of bad weather or a change in your
routine. For example, if caring for a loved one is
keeping you indoors, try an exercise video, jog in
place, dance around your living room, or walk up
and down the stairs a few extra times. Just keep
moving!
Be flexible. When your grandchildren come for a
visit, reschedule your activity for during their nap
time, or take them with you for a walk.
Believe in yourself! Feel confident that even if your
activity is interrupted, you can start again and be
Get Fit for Life | 45
Get Fit for Life | 46
TIPS ON COPING WITH
BREAKS IN YOUR ROUTINE
TE M PO R A R Y I N TE R R U P TI O N S
A Change in Your Situation
• When you’re on vacation, visit the hotel fitness center.
Bring along your exercise clothing or equipment
(resistance band, bathing suit or walking shoes). Get out
and see the sights on foot rather than just by tour bus or
car. Consider renting a bike.
• Caring for an ill spouse can understandably interrupt
your exercise routine. Work out to an exercise video
when your spouse is napping. Ask a family member or
friend to come over so you can go for a walk.
A Change in Your Health
• If a temporary illness such as the flu keeps you out of
action for a few weeks, wait until you feel better and
then start your activity again. Gradually build back up to
your previous level of activity.
46 | Get Fit for Life
Get Fit for Life | 47
Sometimes the reason you
stop exercising is temporary;
other times it’s a longer-term
interruption. Here are some
ways to manage these breaks:
LONG-TERM INTERRUPTIONS
A Change in Your Situation
• If your exercise buddy moves away, ask another friend
to go with you on your daily walk. Join an exercise
class at your local community or senior center. This is a
great way to meet other active people.
• If you move to a new community, check out the fitness
centers, parks, and recreation associations in your new
neighborhood. Look for activities that match your
interests and abilities. Get involved!
A Change in Your Health
• If you are recovering from surgery or have had a
significant illness or change in your health, talk with
your doctor about specific exercises and activities you
can do safely when you’re feeling better. Start slowly
and gradually build up your activities as you become
stronger.
Get Fit for Life | 47
NO MORE EXCUSES!
OVERCOME BARRIERS TO EXERCISE AND
PHYSICAL ACTIVITY
Common barriers that keep
people from being or staying
physically active include lack of
motivation, time and enjoyment,
or simply inconvenience.
Don’t let these stop you from
exercising!
*See Questions to Ask Yourself about Your Exercise and Physical Activity
Barriers on page 109.
48 | Get Fit for Life
Get Fit for Life | 49
Check out these tips to learn how
you can stop making excuses and get
moving to improve your health.
No time.
Do physical activities first
thing in the morning or
combine physical activity
with a task that’s already
part of your day.
Too boring.
Do things you enjoy and
try new activities to keep
physical activity interesting
and fun.
Too expensive.
You can use a pair of
comfortable, non-skid shoes
for many activities and
soup cans or water bottles
to strength train.
Too tired.
Regular, moderate physical
activity can help reduce
fatigue and even help you
manage stress.
Get Fit for Life | 49
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Exercising If You Have a
Chronic Condition
Almost anyone, at any age, can
do some type of physical activity.
You can still exercise even if you have a health condition
like heart disease, arthritis, chronic pain, high blood
pressure or diabetes. In fact, physical activity may help. For
most older adults, brisk walking, riding a bike, swimming,
weightlifting and gardening are safe, especially if you build
up slowly.
For people with many types of physical disabilities, physical
activity can reduce pain and improve fitness, physical
function and quality of life. People who are active and have
Parkinson’s disease, multiple sclerosis, a spinal cord injury
or a stroke have better physical function, including walking
ability, than less active adults with the same conditions. Check
out resources from the National Center on Health, Physical
Activity and Disability for tips on adapting physical activities
for people with disabilities.
If you have any symptoms
that haven’t been diagnosed,
or if you have a chronic
condition that is not being
monitored by a doctor, check
with your health care provider
before beginning an exercise
routine.
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Exercising When You are
Overweight
If you are overweight, don’t
let that stop you from doing all
kinds of physical activity,
including all four types of exercise. If you have diculty
bending or moving easily or simply feel self-conscious, try
dierent activities, like walking, water exercises, dancing or
weightlifting, to see what works best for you. Anything that
gets you moving — even for only a few minutes a day in the
beginning — is a healthy start.
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WHAT YOU SHOULD KNOW ABOUT
EXERCISING WITH A
CHRONIC CONDITION
52 | Get Fit for Life
Read more about
exercise and
physical activity
for specific
chronic conditions.
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ALZHEIMER’S DISEASE AND
RELATED DEMENTIAS
Being active and getting exercise may help people with
Alzheimer’s or other dementias feel better and can help
them maintain a healthy weight and have regular toilet
and sleep habits. If you are a caregiver, you can exercise
together to make it more fun.
Researchers are assessing the benefit of exercise to delay
mild cognitive impairment (MCI) in older adults, and to
improve brain function in older adults who may be at risk
for developing Alzheimer’s disease. Older adults with MCI
may be able to safely do more vigorous forms of exercise,
similar to older adults without MCI, provided there are no
other underlying health concerns.
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• Take a walk together each
day. Exercise is good for
caregivers, too!
• Use exercise videos or
check online to see if there
is a program to help older
adults exercise.
• Put some music on
and dance.
• Be realistic about how much
activity can be done at one
time. Several short “mini-
workouts” may be best.
• Make sure he or she wears
comfortable clothes and
shoes that fit well and are
made for exercise.
• Make sure he or she drinks
water or juice after exercise.
Even if the person has
trouble walking, they
may be able to:
• Do simple tasks
around the home,
such as washing dishes
and dusting.
• Use a stationary bike.
• Use soft rubber
exercise balls or
balloons for stretching
or throwing back and
forth.
• Use stretching bands.
• Lift weights or
household items such
as soup cans.
TIPS FOR HELPING A PERSON WITH DEMENTIA STAY ACTIVE:
ARTHRITIS
For people with arthritis, exercise can reduce joint pain
and stiness. It can also help with losing weight, which
reduces stress on the joints.
Flexibility exercisessuch as upper- and lower-body
stretching and tai chi can help keep joints moving, relieve
stiness and give you more freedom of movement for
everyday activities.
Strengthening exercises, particularly weight-bearing
exercises, such as weightlifting,will help you maintain or
add to your muscle strength to support and protect your
joints.
Endurance exercisesmake the heart and arteries healthier
and may lessen swelling in some joints. Trylow-impact
optionssuch as swimming and biking.
If you have arthritis, you may need to avoid
some types of activity when joints are
swollen or inflamed. If you
have pain in a specific joint
area, for example, you
may need to focus on
another area for a
day or two.
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COPD (CHRONIC OBSTRUCTIVE
PULMONARY DISEASE)
If you have COPD, talk with your health care provider or
a pulmonary therapist for specific recommendations. You
may be able to learn some exercises to help your arms
and legs get stronger and/or exercises that strengthen the
muscles needed for breathing.
Pulmonary rehabilitation is a program that helps you
manage your disease with physical activity and counseling.
It can help you stay active and carry out your day-to-day
tasks.
56 | Get Fit for Life
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TYPE 2 DIABETES
You can take small steps to prevent or delay the onset
of type 2 diabetes. Losing weight may help.Healthy
eatingandbeing physically activecan make a big
dierence. Work with your doctor to set up a plan to help
you make healthier food choices and get regularphysical
activity.
If you already have diabetes, exercise and physical activity
can help manage the disease and help you stay healthy
longer. Walkingand other forms of daily exercise can help
improve glucose levels in older people with diabetes. Set a
goal to be more active most days of the week and create
a plan for being physically active that fits into your life and
that you can follow. Your health care team can help.
EASY STEPS TO BE MORE ACTIVE:
• Stretch during TV commercial breaks.
• Walk around when you talk on the
phone.
• Take more steps by parking farther
away from stores or your oce.
Learn more about preventing and managing diabetes from
theNational Institute of Diabetes and Digestive and Kidney
Diseases at www.niddk.nih.gov.
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Regular endurance
exercise has
helped Sidney
stay healthy
after major heart
surgery.
“About five years
ago, I had triple
bypass surgery.
I didn’t exercise
much before my
surgery, but I
knew I needed to
be more active
to stay healthy. I
was worried about
pushing myself.
I started slowly
and gradually
built up to running
outside and on
the treadmill at
my gym. Being
active makes me
feel better and
it’s good for my
heart.”
58 | Get Fit for Life
HEART DISEASE
Your heart keeps your body running. As
you grow older, some changes in the
heart and blood vessels are normal, but
others are caused by disease. Choices
you make every day, such as eating
healthy, maintaining a healthy weight
and aiming to be more physically
active, can contribute to heart health.
Inactive people are nearly twice as likely
to develop heart disease as those who
are active. A lack of physical activity
can worsen other heart disease risk
factors as well, such as high blood
cholesterol and triglyceride levels,
high blood pressure, diabetes and
prediabetes, and being overweight and
having obesity. Being physically active
is one of the most important things you
can do to keep your heart healthy. Aim
for at least 150 minutes of moderate-
intensity aerobic activity a week.
OSTEOPOROSIS
Your bones and muscles will be
stronger if you are physically
active. Weight-bearing exercises,
which force you to work
against gravity, such as walking,
jogging or dancing three to
four times a week, are best for
preventing osteoporosis.Try
somestrengtheningandbalance
exercises,too, to help you
avoidfalls, which could cause a
broken bone.
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PHYSICAL ACTIVITY
AND CANCER
Studies have shown
that physical activity
may reduce your risk
for many types of
cancer, including colon,
breast and kidney. In
addition, exercise —
both before and after a
cancer diagnosis — may
help to improve survival
in some cancers,
particularly during and/
or after treatment.
Being active can also
lead to improvements
in anxiety, depression,
fatigue and overall
quality of life among
cancer survivors.
Physical activity
also plays a role in
reducing the adverse
eects of some cancer
treatments.
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CAREGIVERS AND PHYSICAL ACTIVITY:
TAKE TIME FOR YOURSELF
Are you a caregiver providing
support for a spouse, friend or
relative? Taking care of yourself
is one of the most important
things you can do as a caregiver.
Make sure you are making time for yourself, eating healthy
foods and being active. Finding time for regular exercise can
be very important to your physical and mental well-being.
Physical activity can help reduce feelings of depression and
stress, help you improve your health and prevent chronic
diseases.
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Learn how to take time for yourself to stay
physically active:
• Take exercise breaks throughout the day.
Try three 10-minute “mini-workouts” instead of
30 minutes all at once.
• Make an appointment with yourself to
exercise. Set aside specific times and days of
the week for physical activity.
• Exercise with a friend and get the added
benefit of emotional support.
• Ask for help at home so you can exercise.
• If possible, find ways to be active with the
person you’re caring for. Both of you can
benefit from physical activity!
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SAMPLE EXERCISES:
GETTING FIT FOR LIFE
Many dierent exercises can
improve your health and
independence. Whatever type of
exercise or physical activities you
do, gradually work your way up
to include endurance, strength,
balance and flexibility exercises.
Check out these resources to
learn what exercises can help
you to stay healthy as you get
older. Learn how to fit exercise
into your daily life safely and get
motivated to get moving!
62 | Get Fit for Life
• Try NIA videos of varying lengths
to improve your strength, balance
and flexibility. Get going with
NIA’s 10-minute and 15-minute
sample workouts for older
adults. www.youtube.com/user/
NatlInstituteOnAging/videos
• Move Your Way is a U.S.
Department of Health and
Human Services physical activity
campaign built around the
second edition of the
Physical
Activity Guidelines for Americans.
Rather than relying on a one-size-
fits-all approach, this campaign
emphasizes personalized,
practical strategies that people
can use to fit more activity into
their busy lives. Check out the
Move Your Way website at
https://health.gov/moveyourway
for an activity planner, videos,
a fact sheet for older adults and
other tips to make it easier to
get more active.
For Michelle, one
of the benefits of
exercise includes
reducing stress.
“After work, I
love going to my
yoga class, which
makes me slow
down and breathe.
I’m also building
my strength, and
stretching and
toning my muscles,
which makes me
more flexible.
Afterward, I feel
calmer and more
relaxed. I am less
anxious about
things.”
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• SilverSneakers is a free health and fitness program
for adults 65+ that is included with many Medicare
plans. You can exercise at a fitness center such as a
gym or community center, or at home by accessing
on-demand how-to videos, classes and workouts.
• Eat Smart, Live Strong from the U.S. Department
of Agriculture is designed to increase fruit and
vegetable consumption and physical activity among
adults 60 to 74 who are participating in or eligible
for Food and Nutrition Service nutrition assistance
programs. The initiative addresses the unique
learning needs of older adults and provides games
and activities, opportunities to socialize, and simple
exercises to demonstrate physical activity.
• The American Heart Association’s Healthy for Good™
campaign is aimed at creating lasting change in your
health and your life with this approach: Eat smart.
Add color. Move more. Be well. You can find science-
based fitness information on exercises, walking and
other ways to stay active, how to stay motivated, and
health and safety tips.
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• The Arthritis
Foundation’s
Walk with
Ease program
can help
participants
develop a walking plan that meets
their particular needs, stay motivated, manage pain and
exercise safely. Resources include an online walking
tool where you can record your activity and track your
steps with a mobile app and how-to videos on warming
up, stretching and strengthening exercises. Benefits
may include increased walking distance and speed,
decreased pain and decreased depression. You can also
find arthritis resources from the Centers for Disease
Control and Prevention on page 94.
• Check out the National Council on Aging’s Center for
Healthy Aging for evidence-based physical activity
programs that may be available in your community:
strength training, exercise for frail older adults, older
adults with osteoarthritis, and more. Also, learn about
exercise programs for fall prevention.
• The YMCA oers evidence-based group exercise
programs for older adults to improve fitness and
balance for falls prevention.
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CHAPTER 3
EXERCISE
SAFELY
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while you exercise is always important,
STAYING SAF
E
whether you’re starting a new activity or
haven’t been active for a long time.
Use these tips to play it safe and reduce your risk of injury.
✓ START SLOWLY.
Little by little, build up your activities and
how hard you work at them.
✓ DON’T HOLD YOUR BREATH
during strength exercises. That could cause
changes in your blood pressure. It may seem
strange at first, but you should breathe
out as you lift and breathe in as you
relax.
✓ USE SAFETY EQUIPMENT.
For example, wear a helmet for
bike riding.
✓ FIND THE RIGHT SHOES
for walking or jogging:
• Choose shoes that are made
for the type of physical activity
you want to do.
• Look for shoes with flat, non-
skid soles, good heel support,
enough room for your toes and
a cushioned arch that’s not too
high or too thick.
• Make sure the shoes fit well
and provide proper support
for your feet.
• Check your shoes regularly
and replace them when they’re
worn out. You need new shoes
when:
• The tread is worn out
• Your feet feel tired
after activity
• Your shins, knees
or hips hurt after
activity
WHAT ARE SIGNS
THAT I SHOULD
STOP
EXERCISING?
• Have pain or pressure
in your chest, neck,
shoulder or arm
•
Feel dizzy or sick to
your stomach
•
Break out in a cold
sweat
•
Have muscle cramps
• Feel severe pain in
joints, feet, ankles or
legs
Stop exercising if you:
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✓ WEARCOMFORTABLE, LOOSE-
FITTING CLOTHES
that allow you to
move freely but won’t catch on other objects.
✓ Unless your doctor has asked you to limit
fluids, be sure to DRINK PLENTY OF
FLUIDS
before, during and after activities,
even if you don’t feel thirsty.
✓ ALWAYS BEND FORWARD FROM
THE HIPS, NOT THE WAIST.
If your
back is straight, you’re probably bending the
right way.
✓ WARM UP YOUR MUSCLES BEFORE
YOU EXERCISE.
Try walking and light arm
pumping first. After exercising, cool down by
stretching for about five minutes to slow your
heart rate and breathing as well as to relax
the muscles you just used.
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✓ EXERCISE SHOULD NOT HURT OR
MAKE YOU FEEL REALLY TIRED.
You might feel some soreness, a little
discomfort or a bit of weariness, but you
should not feel pain. In fact, in many ways,
being active will probably make you feel
better.
✓ PAY ATTENTION TO YOUR
SURROUNDINGS WHENEXERCISING
OUTDOORS.
Consider possible trac
hazards, the weather, uneven
walking surfaces and others around
you. Walk during the day or in well-
lit areas at night. Ask someone to
go with you.
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✓ DRESS APPROPRIATELY FOR THE
TEMPERATURE OUTDOORS,
or opt
for an indoor activity if it’s very hotor
coldoutside. For hot weather, wear light-
colored, loose-fitting clothes in natural
fabrics. Dress in layers so you can remove
clothing as your body warms up from
activity. For cold weather, wear several layers
of loose clothing. The layers will trap warm
air between them. Avoid tight clothing, which
can keep your blood from flowing freely and
lead to loss of body heat. Wear a waterproof
coat or jacket if it’s snowy or rainy, along with
a hat, scarf and gloves.
If you have specific health conditions, discuss
your exercise and physical activity plan with
your health care provider. (See What You
Should Know about Exercising with a Chronic
Condition on page 52.)
To help you get
active safely and
avoid injuries, go
to www.youtube.
com/user/
NatlInstituteOn
Aging/videos to
watch exercise
safety videos on
how to stay safe
while doing four
types of exercise,
choosing the right
fitness shoes and
clothes, exercising
safely in hot and
cold weather,
bicycle safety tips
and exercising
safely outdoors.
TALKING WITH
YOUR HEALTH CARE
PROVIDER
ABOUT EXERCISE & PHYSICAL
ACTIVITY
While many people may not
need to check with their health
care provider, it might be a good
idea, especially if you have a
chronic condition or other health
problems, aren’t active and
want to start a vigorous exercise
program, or plan to significantly
increase your physical activity.
Your activity level is an important
topic to discuss with your
health care provider as part of
your ongoing health care.
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CHAPTER 4
STAY ON
TRACK
Now that you’re ready to
become more active, get the
most from your activities and
do them safely, how will you
get started?
The key is to know your starting point and build slowly
from there. Knowing your starting point will help you
pick activities that are comfortable and realistic for you.
Starting out this way will help you be successful.
76 | Get Fit for Life
IDENTIFY YOUR STARTING POINT
Think about a typical weekday and weekend day. How
much time do you spend sitting? How much time are
you active? When you’re up and moving, what kind of
activities are you doing?
To figure out your activity level, try using an activity
log. For a couple of weekdays and a weekend, keep
track of how much time you exercise or are physically
active by noting how much time you spend doing each
activity.
Use the Find Your Starting Point worksheet on page 111
to help you get started.
You can use the last column of this worksheet to write
down ways you think you can add activity to your
daily routine. If you’re not active yet, aim for a modest
beginning and build from there. If you are already
pretty active, you can be more ambitious about adding
to your activities.
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QUICK
TIP:
OVEREXERTION
Overexertion
can cause
injury, which
may lead to
quitting. A
steady rate
ofprogress
and building
on successesis
the best
approach.
How can you tell if you’re getting
more fit? As you increase your
activity, you’ll probably notice
other signs that you’re becoming
more fit, such as increased energy,
greater ability to perform daily
tasks, or even an improved outlook
on life.
How can you check your progress?
Use the Monthly Progress Test
on page 113 to see if you are
continuing to progress and need
to update your goals. Each month,
you will likely see an improvement.
78 | Get Fit for Life
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SET YOUR GOALS
Many people find that having a firm goal in mind motivates
them to move ahead on a project. Goals are most useful when
they are specific, realistic and important to you. Consider
both short- and long-term goals. Your success depends on
setting goals that really matter to you. Use the Goal-Setting
Worksheet on page 119 to help you get started. Write down
your goals, put them where you can see them often and
review them regularly.
Short-term goals will help you make physical activity a
regular part of your daily life. For these goals, think about the
things you’ll need to get or do in order to be physically active.
For example, you may need to buy walking shoes or fill out a
Weekly Exercise and Physical Activity Plan (see page 117) so
you can figure out how to fit physical activity into your busy
day. Make sure your short-term goals will truly help you be
active. Here are a few examples of short-term goals:
• Today, I will decide to be more active.
• Tomorrow, I will find out about exercise classes in my area.
• By the end of this week, I will talk with my friend about
exercising with me a couple of times a week.
• In the next two weeks, I will make sure I have the shoes and
comfortable clothes I need to start the activity I selected.
• By the end of the month, I will start an exercise class or
physical activity.
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For Carl, 77,
being able to do
the things he enjoys
motivates him to
exercise every day.
“I lift weights
with my personal
trainer at my gym
twice a week and
do stretching
exercises. I also
like bowling and
fishing. I exercise
so I can stay
fit. It also helps
keep my muscles
strong and I have
more energy to
get going each
day.”
80 | Get Fit for Life
If you’re already active, think
of short-term goals to increase
your level of physical activity. For
example, over the next week or
two, if you can have a conversation
as you walk, work toward moving
at a pace where the conversation
becomes a little more challenging,
increasing the amount of weight
you lift, or trying a new kind of
physical activity. No matter your
starting point, reaching your short-
term goals will make you feel
good and give you confidence to
progress toward your long-term
goals.
After you write down your short-term goals, you can
identify your long-term goals. Focus on where you
want to be six months, a year or two years from now.
Long-term goals also should be realistic, personal and
important to you. Here are a few examples:
• By this time next year, I will swim one mile
three times a week.
• Next summer, I will be able to play
catch with my grandchildren.
• In six months, I will have my
blood pressure under control by
increasing my physical
activity and following
my doctor’s advice.
Add your own
long-term goals to
the Goal-Setting
Worksheet (see
page 119).
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WRITE A PLAN TO ADD EXERCISE AND
PHYSICAL ACTIVITY TO YOUR LIFE
Some people find that writing an exercise and physical activity
plan helps them be accountable. See if this works for you.
To get started, visit www.nia.nih.gov/health/how-older-adults-
can-get-started-exercise#plan. Be sure the plan is realistic
for you to do, especially as you gain experience in how to be
active. You might even make a contract with a friend or family
member to carry out your plan. Involving another person can
help you keep your commitment.
Make your plan specific and grounded in your goals. For
each exercise or activity you choose, include:
• What kind of activity you plan to do
• Why you want to do it
• When you will do it
• Where you will do it
Start out with realistic activities based on how physically
active you are now. Don’t expect to go
from couch potato to super athlete
right away. Regularly review and
update your plan and long-term
goals so that you can build on
your success. You can use a
Weekly Exercise and Physical
Activity Plan (see page 117) to
write down your activities or the
Move Your Way Activity Planner,
to personalize your activities.
82 | Get Fit for Life
Don’t forget to
build rewards into
your plan. Maintain
a list of rewards to
use when specific
goals are achieved.
Treat yourself to
something special:
a movie, a trip to
the museum, a new
audiobook or a
massage. Celebrate
your successes!
QUICK TIP
REWARDS FOR BEING
ACTIVE
Watch these Move Your Way
videos (see page 96) for more tips
on getting motivated.
Track your progress with
before-and-after pictures and
measurements, increased weight
or reps, or increased ability to do
certain activities, like picking up
grandkids, unloading groceries,
climbing stairs or improving balance.
You can use the Move Your
Way Activity Planner to build a
personalized weekly activity plan
and find tips for fitting activity into
your daily routine. Go to
https://health.gov/MoveYourWay/
Activity-Planner.
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STAY MOTIVATED TO BE ACTIVE
When it comes to motivation,
the first few months are crucial.
If you can stick with an exercise
routine or physical activities you
enjoy for at least six months, it’s
a good sign that you will be able
to make exercise and physical
activity a regular part of your
everyday life.
Once you start being physically
active, you will begin to see results
in just a few weeks. You’ll probably
notice signs that you’re getting
more fit:
• You have more energy and feel
stronger.
• Your overall mood and outlook on
life have improved.
• It’s easier to do your usual daily
activities.
• Climbing a couple of flights of
stairs is easier.
• You can do activities faster or for
longer than before.
• It’s easier to get into and out of a
car.
• You can get down on the floor to
play a game with your grandchildren
and get back up again more easily
when the game is over.
• You’re sleeping better at night.
• You have less pain when you move
around.
• Symptoms of an ongoing health
condition may improve.
This tells you that your body is
getting used to a higher level of
activity.
HOW CAN YOU
MAKE PHYSICAL
ACTIVITY A HABIT?
• Determine your
purpose.
• Identify your
starting point.
• Make a realistic
plan. Start small.
• Set goals.
• Do some physical
activity on most
days of the week.
• Vary your
activities. Increase
your eort over
time.
• Track your
progress.
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QUICK
TIP:
HITTING THE GYM
Some people
find that going
to a gym
regularly or
working with a
fitness trainer
helps them
stay motivated.
86 | Get Fit for Life
When you
see signs that
your fitness is
improving, it’s
time to build on
those benefits
by doing more.
Keep your starting
point in mind,
though. For some
people, switching
from one- to two-
pound weights
is a big step
forward. For
others, building up
to walking briskly
or even running is
a reasonable goal.
No matter your starting point:
• Add new physical activities. Be creative and try
some new activities that will keep your interest!
Sign up for dance lessons. Talk to your friends
about bowling together once a week. Join a water
aerobics class. Save gas by walking to your nearby
grocery store. Can you trade in your self-propelled
lawn mower for a push mower?
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Having fun and
socializing are major
reasons why Sylvia
exercises.
“Once I retired two
years ago, I started
a walking club
with my friends
to stay connected
and active. We get
together three times
a week to walk in the
park or at the local
Y. We count our laps
and keep a record
of our progress.
We help each other
set exercise goals
to work toward
and stay on track.
They help me stay
motivated and I have
fun.”
88 | Get Fit for Life
• Review your goals. As your body
gets used to a level of exercise,
you’ll need to vary your exercise
or do more physical activity in
order to see additional progress.
If you are able, do your activities
longer, farther or harder. If you walk
30 minutes at lunch time every
day, increase it to 40 minutes.
If you only have 30 minutes for
lunch, pick up the pace so you’re
walking faster and farther in the
same amount of time. Try using
a step counter, pedometer or
wearable activity tracker to track
your progress. Seeing the number
of steps add up can be great
motivation. If you usually swim half
a mile, build up to three-quarters of
a mile.
Use a stronger resistance band
when you do strength exercises.
Set small, realistic goals, check
your progress and reward
yourself when you reach your
goal.
• Do the activities more often.
Spend time in your garden more
often. Head over to the gym
three times a week instead of
two. Walk for exercise every day.
Physical activity is a great way to
have fun safely, be with friends
and family, enjoy the outdoors,
improve your fitness for your
favorite sport and maintain
your independence. You also
gain substantial and sustainable
health benefits from regular
physical activity. The best way to
be physically active is to make it
a lifelong habit. Find something
you enjoy doing, include it in
your regular routine and try to
increase your level of activity
over time.
Once you get
started, keep
going!
STICKING WITH IT:
WHAT
WORKS?
You’re more likely to
stay active if you:
• Think you will
benefit from your
activities
• Include activities
you enjoy
• Feel you can do the
activities correctly
• Believe the activities
are safe
• Have regular access
to the activities
• Can fit the activities
into your daily
schedule
• Find that the
activities are
aordable
• Can see the benefits
of regular exercise
and physical activity
Get Fit for Life | 89
90 | Get Fit for Life
91 | Get Fit for Life
CHAPTER 5
KEEP GOING
Get Fit for Life | 92
RESOURCES
Local fitness centers or hospitals might be able to help you
find a physical activity program that works for you. You also
can check with local religious groups, senior and civic centers,
recreation associations, parks, YMCAs, YWCAs, Jewish
Community Centers, public libraries or even area shopping
malls for exercise, wellness or walking programs.
92 | Get Fit for Life
Get Fit for Life | 93
The National Institute on Aging oers
free information about health and
aging in English and Spanish.
National Institute on Aging Information Center
800-222-2225 (toll free) | 800-222-4225 (TTY/toll free)
niaic@nia.nih.gov | www.nia.nih.gov
Visit www.nia.nih.gov/health to find more health and aging
information from NIA and subscribe to email alerts.
Visit https://order.nia.nih.gov to order free print publications.
Looking for more information on how to begin an exercise
plan and keep going? Visit the National Institute on Aging
website at www.nia.nih.gov/health/exercise-physical-activity
for exercise examples, tracking worksheets and tips to help
you stay motivated. Also, check out these videos on the
National Institute on Aging YouTube channel at
www.youtube.com/user/NatlInstituteOnAging.
10-minute Sample Workout for Older Adults
15-minute Sample Workout for Older Adults
Bicycle Safety Tips
Choosing the Right Fitness Shoes and Clothes
Exercise Safely Outdoors
Exercising Safely in Cold Weather
Exercising Safely in Hot Weather
How to Stay Safe While Doing 4 Types of Exercise
Get Fit for Life | 93
Get Fit for Life | 9494 | Get Fit for Life
The following resources also have information about
physical activity and exercise for older adults:
FEDERAL GOVERNMENT RESOURCES
Administration for Community Living
202-401-4634 | www.acl.gov
Centers for Disease Control and Prevention
800-232-4636 (toll free) | 888-232-6348 (TTY/toll free)
cdcinfo@cdc.gov | www.cdc.gov
How to Avoid Portion Size Pitfalls to Help Manage
Your Weight
Mall Walking: A Program Resource Guide
Physical Activity for Arthritis
Centers for Medicare & Medicaid Services
800-MEDICARE (800-633-4227) (toll free)
877-486-2048 (TTY/toll free) | www.medicare.gov
Department of Agriculture
Food and Nutrition Information Center
301-504-5414 | www.nal.usda.gov/fnic
Dietry Guidelines for Americns
Eductionl Mterils for Older Adults
MyPlte
USDA Nutrition Assistnce Progrms
95 | Get Fit for Life
Department of Transportation
Federal Highway Administration Oce of Safety
202-366-8568 | https://safety.fhwa.dot.gov
Pedestrian & Bicycle Safety
Federal Trade Commission
877-382-4357 (toll free) | www.ftc.gov
Tips for Buying Exercise Equipment
Get Fit for Life | 95
Get Fit for Life | 96
Food and Drug Administration
Center for Food Safety and Applied Nutrition
888-723-3366 (toll free) | www.fda.gov/food/resources-you-
food/industry-and-consumer-assistance-cfsan
Oce of Disease Prevention and Health Promotion
240-453-8280 | www.health.gov
Physical Activity Guidelines for Americans
Move Your Way
Activity Planner
Search YouTube for these videos: Move Your Way: Tips for
Getting Motivated and Move Your Way: Tips for Busy Days.
President’s Council on Sports, Fitness & Nutrition
240-276-9567 | www.fitness.gov
96 | Get Fit for Life
Get Fit for Life | 97
NATIONAL INSTITUTES OF HEALTH RESOURCES
MedlinePlus
National Library of Medicine
www.medlineplus.gov
Search “Health Topics” for exercise and fitness information.
National Cancer Institute
800-4-CANCER (800-422-6237; toll free) | www.cancer.gov
Physical Activity and Cancer
National Center for Complementary and Integrative Health
888-644-6226 (toll free) | www.nccih.nih.gov
Tai Chi and Qi Gong
National Heart, Lung, and Blood Institute
877-645-2448 (toll free) | www.nhlbi.nih.gov
Physical Activity and Your Heart
Portion Distortion
National Institute of Arthritis and Musculoskeletal and
Skin Diseases
877-226-4267 (toll free) | www.niams.nih.gov
Exercise for Your Bone Health
Get Fit for Life | 97
Get Fit for Life | 98
National Institute of Diabetes and Digestive and Kidney
Diseases
800-860-8747 (toll free) | www.niddk.nih.gov
Diabetes
www.niddk.nih.gov/health-information/diabetes
Diabetes Diet, Eating, & Physical Activity
Health Tips for Older Adults
Stay Fit as You Mature
Staying Active at Any Size
Walking: A Step in the Right Direction
Oce of Dietary Supplements
301-435-2920 | www.ods.od.nih.gov
Dietary Supplement Fact Sheets
98 | Get Fit for Life
Get Fit for Life | 99
NON-FEDERAL RESOURCES
American Academy of Family Physicians
800-274-2237 (toll free) | www.familydoctor.org
Exercise and Seniors
American Academy of Orthopaedic Surgeons
847-823-7186 | www.aaos.org
Seniors and Exercise
Seniors and Exercise: Starting an Exercise Program
American College of Sports Medicine
317-637-9200 | www.acsm.org
American Council on Exercise
888-825-3636 (toll free) | www.acefitness.org
American Heart Association
800-242-8721 (toll free) | www.heart.org
Healthy for Good™
American Physical Therapy Association
800-999-2782 (toll free) |
www.choosept.com
American Podiatric Medical Association
301-581-9200 | www.apma.org
Get Fit for Life | 99
Get Fit for Life | 100100 | Get Fit for Life
Arthritis Foundation
800-283-7800 (toll free) | www.arthritis.org
Walk with Ease Program
Institute for Credentialing Excellence
202-367-1165 | www.credentialingexcellence.org
International Council on Active Aging
866-335-9777 (toll free) | www.icaa.cc
National Council on Aging
571-527-3900 | www.ncoa.org
BenefitsCheckUp®
Center for Healthy Aging
Evidence-Based Falls Prevention Programs
Fit & Strong!
Geri-Fit
Healthy Moves
SilverSneakers
866-584-7389 (toll free) | www.silversneakers.com
YMCA
800-872-9622 (toll free) | www.ymca.net
Enhance® Fitness
Moving for Better Balance
YWCA USA
202-467-0801 | www.ywca.org
Get Fit for Life | 101
Get Fit for Life | 102
WORKSHEETS
On the following
pages, you will find
worksheets that
you can use to help
meet your exercise
and physical activity
goals. Choose and
use the ones that
work for you.
YOU ALSO CAN FIND THESE WORKSHEETS AT
WWW.NIA.NIH.GOV/HEALTH/EXERCISE-PHYSICAL-ACTIVITY.
102 | Get Fit for Life
Get Fit for Life | 103
#
QUESTIONS TO ASK YOURSELF ABOUT
GETTING READY TO EXERCISE
Answer these questions to assess how active you are now
and why you want to become more active.
1. Am I currently exercising on a regular basis?
Yes No
2. How much time do I spend sitting each day?
3. How much time am I active and how often each week?
4. When I’m active, what kinds of activities am I doing?
5. What motivated or would motivate me to start exercising?
Check all that apply:
To become more physically fit
To help prevent future health problems
To reduce stress
To manage a chronic condition, like heart disease or diabetes
To spend time with friends and family or make new friends
Other:
Get Fit for Life | 103
104 | Get Fit for Life
Get Fit for Life | 105
#
QUESTIONS TO ASK YOURSELF ABOUT
MAKING REGULAR PHYSICAL
ACTIVITY A HABIT
1. The following is one type of exercise or physical activity that
will be easy for me to start with, or easy for me to do more of.
2. What results do I hope to get from this new or increased
exercise/activity?
3. To start o, how many times a week can I easily do this
new or increased exercise/activity?
4. To start o, how long will each exercise/activity session be?
5. Where are the easiest places for me to do this exercise/
activity?
Get Fit for Life | 105
Get Fit for Life | 106
#
6. Will I exercise alone, with a trainer, with a buddy or in
a class?
7. To vary my routine, what other exercises/activities will
I gradually add?
8. What is one way I will increase my eort over time?
9. If I have to stop exercising for any reason, how will I make
sure I start again? (See page 42 for tips on starting to
exercise again after a break.)
10. When will I begin moving more? Today? Tomorrow?
Next week?
106 | Get Fit for Life
Get Fit for Life | 107
#
QUESTIONS TO ASK YOURSELF ABOUT
EVERYDAY ACTIVITIES
Here are 35 common everyday activities. Circle 10 that are important to
you and that you want to make sure you can continue to do as you age.
ENDURANCE
1. Keep up with my
grandchildren during a trip
to the park
2. Walk uphill or upstairs and
not get out of breath
3. Have enough energy to go
out with friends
4. Rake leaves
5. Shovel snow
6. Take a walk without having
to stop and rest
7. Vacuum the house
8.
9. Dance
Play a sport like tennis
STRENGTH
10. Carry groceries
11. Carry a laundry basket
full of clothes
12. Get up out of a chair
with ease
13. Climb stairs
14. Open a jar
15. Lift a young grandchild
or a pet
16. Get out of the shower or
tub safely
17. Get in and out of a car
easily
18. Pull open a door
Get Fit for Life | 107
Get Fit for Life | 108
#
BALANCE FLEXIBILITY
19. Walk on an uneven
sidewalk without falling
20. Avoid falling if I happen to
stumble
21. Safely stand on tiptoe to
reach a high shelf
22. Avoid falling if I’m jostled
23. Go up and down stairs
24. Feel steady on my feet
when standing still
25. Avoid falling if I bend
down to pick up
something
26. Bend down to pick up
what I dropped
27. Look over my shoulder
when I back up my car
28. Reach from the front to
back seat of the car
29. Make the bed
30. Put on a coat
31. Bend over to put on socks
or tie shoes
32. Feel less sti when I get
out of bed
33. Get down on the floor
with my grandkids
34. Button a shirt or blouse
35. Get on my knees to
garden
Choose a physical activity from each of the exercise
categories above to develop your own plan. Write your plan
in the box below.
108 | Get Fit for Life
Get Fit for Life | 109
#
QUESTIONS TO ASK YOURSELF ABOUT YOUR
EXERCISE AND PHYSICAL
ACTIVITY BARRIERS
Chances are, you know you should be more active, but find it hard to fit
exercise and physical activity into your life. So many things, or barriers,
can get in the way of being active.
What barriers keep me from starting or continuing to be active
on a regular basis?
(Select all that apply.)
I do not have enough time I fear being injured or have
to exercise. been injured recently.
I do not find exercising to I do not have barriers to
be convenient. overcome.
I am not motivated to
Other:
exercise.
I do not enjoy exercising.
I do not live close to or
have access to parks,
sidewalks, bicycle trails or
safe walking paths.
What are three strategies I could use to overcome these
barriers?
1.
2.
3.
Get Fit for Life | 109
110 | Get Fit for Life
Get Fit for Life | 111
#
ACTIVITY LOG
FIND YOUR STARTING POINT
For a couple of weekdays and a weekend, write down how much time
you are physically active (for example: walking, gardening, playing a
sport, dancing, lifting weights). The goal is to find ways to increase
your activity.
Weekday 1
Activity
Total Minutes
# of Minutes Ways to Increase Activity
Weekday 2
Total Minutes
Weekend
Total Minutes
Get Fit for Life | 111
112 | Get Fit for Life
Get Fit for Life | 113
#
ACTIVITY LOG
MONTHLY PROGRESS TEST
Take the tests, record your scores, and watch your progress.
Activity Type Jan Feb Mar Apr May Jun
Endurance
Pick a fixed
course, such
as the distance
from your
house to the
corner, and
see how long
it takes you to
walk that far.
Lower-Body
Strength
Count the
number of
chair stands
you can do
safely in 2
minutes.
Upper-Body
Strength
Count the
number of
arm curls you
can do safely
in 2 minutes.
Get Fit for Life | 113
Get Fit for Life | 114
#
ACTIVITY LOG
MONTHLY PROGRESS TEST
(CONTINUED)
Activity Type Jul Aug Sep Oct Nov Dec
Endurance
Pick a fixed
course, such
as the distance
from your
house to the
corner, and
see how long
it takes you to
walk that far.
Lower-Body
Strength
Count the
number of
chair stands
you can do
safely in 2
minutes.
Upper-Body
Strength
Count the
number of
arm curls you
can do safely
in 2 minutes.
114 | Get Fit for Life
Get Fit for Life | 115
#
Activity Type Jan Feb Mar Apr May Jun
Balance
Time yourself
as you stand
on one foot,
without
support, for
as long as
possible.
Repeat with
the other foot.
Flexibility
Note how far
you can reach
toward your
toes until you
feel a stretch.
Activity Type Jul Aug Sep Oct Nov Dec
Balance
Time yourself
as you stand
on one foot,
without
support, for
as long as
possible.
Repeat with
the other foot.
Flexibility
Note how far
you can reach
toward your
toes until you
feel a stretch.
Get Fit for Life | 115
116 | Get Fit for Life
Get Fit for Life | 117
#
WEEKLY EXERCISE AND
PHYSICAL ACTIVITY PLAN
Use this form to make your own exercise and
physical activity plan — one you think you really
can manage. Update your plan as you progress.
Aim for moderate-intensity endurance activities on
most or all days of the week.
Try to do strength exercises for
all of your major muscle groups on
2 or more days a week, but don’t
exercise the same muscle group
2 days in a row.
For example, do upper-body strength exercises
on Monday, Wednesday and Friday and lower-
body strength exercises on Tuesday, Thursday and
Saturday. Or, you can do strength exercises of all
your muscle groups every other day. Don’t forget
to include balance and flexibility exercises.
Get Fit for Life | 117
Get Fit for Life | 118
#
118 | Get Fit for Life
Week of
Activity Type Sun. Mon. Tues. Wed. Thurs. Fri. Sat.
Endurance
Upper-Body
Strength
Lower-Body
Strength
Balance
Flexibility
Get Fit for Life | 119
#
GOAL-SETTING WORKSHEET
Your success depends on setting goals that really matter to you. Write
down your goals, put them where you can see them, and renew them
regularly. Describe how you will reward yourself for achieving each goal.
Short-Term Goals
Write down at least two of your own personal short-term goals. What
will you do over the next week or two that will help you make physical
activity a regular part of your life?
1.
2.
3.
Reward
Long-Term Goals
Write down at least two long-term goals. Focus on where you want to
be in 6 months, a year, or 2 years from now. Remember, setting goals will
help you make physical activity part of your everyday life, monitor your
progress, and celebrate your success.
1.
2.
3.
Reward
Get Fit for Life | 119
NOTES
120 | Get Fit for Life
NOTES
Get Fit for Life | 121
122 | Get Fit for Life
123 | Get Fit for Life
Publication No. 20-AG-8135
December 2020
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