Tips for Getting and Staying Active as You Age

Health Benefits of Exercise and Physical Activity

Physical activity is essential for healthy aging, and it can be beneficial at any stage of life. Some potential benefits are immediate, such as reduced feelings of anxiety, reduced blood pressure, and improved sleep. Others are long term and require consistent physical activity over time, such as reduced risk of cardiovascular disease, type 2 diabetes, and some cancers.

Deciding to be physically active at any age is a positive choice for your well-

being and has many important health

benefits. As part of an active lifestyle,

older adults should include a combination of exercise types. Even small amounts of activity throughout the day count toward the 150 minutes of moderate-intensity aerobic activity and two days of muscle-strengthening activities recommended each week.

Starting and maintaining a change in your routine can be hard. Fortunately, there are strategies to help you increase your physical activity levels. Use these tips for getting and staying active.

Take it Slow

It’s important to increase your amount of physical activity gradually over a period of weeks to months. To reduce the risk of injury, start with lower-intensity activities that are appropriate for your current fitness level. Then increase the frequency, intensity, and duration of activities over time. Working your way up slowly and steadily can also help to build confidence, motivation, and a regular routine. When there is a break in your routine, perhaps due to illness or travel, work back up gradually.

Older adults who do not have an existing injury or chronic condition, and who plan to gradually increase their amounts of physical activity, generally do not need to talk with a doctor before becoming physically active. However, for people with or without chronic conditions, doctors and exercise professionals can:

• Assess current physical activity levels

• Provide advice on appropriate types of activities and ways to progress at a safe and steady pace

• Offer continued support through follow-up appointments

  
  

As with increasing physical activity, it is also important to be gradual with the exercises themselves. Warming up before exercise and cooling down after exercise is recommended to help prevent injuries and other negative health events, such as heart attack or stroke. A warm-up prepares the muscles for exercise and allows the heart rate and breathing to increase gradually. A cool-down after activity allows a gradual decrease at the end.

Set Goals and Monitor Progress

Setting goals for your physical activity can encourage you to achieve increased physical activity levels, starting from your current level. Goals are most useful when they are specific and realistic. This type of goal setting can help update a general goal, such as to increase physical activity, into a measurable and actionable goal, such as to go for a 10-minute walk three times per week. Be sure to review your goals regularly as you make progress.

To help meet your goals, you can track and record your physical activity. Doing so daily can provide valuable information about progress toward achieving weekly physical activity goals. You can use a device (for example, a step counter) or keep a written log. Some people choose to share their activity with a friend, doctor, or exercise professional for further accountability and feedback. Remember to also celebrate successes!

Identify and Overcome Barriers

Older adults may face barriers that prevent them from being physically active. Some people don’t know about or have access to safe places to be active, facilities or equipment can be costly, and some people may have concerns about their ability, getting injured, or falling. Other common barriers include time, weather, and interest.

The first step to help overcome obstacles preventing physical activity is to identify potential barriers for you. Problem-solving, potentially with advice from a doctor or exercise professional, can help address the identified barriers with specific solutions. It’s also important to reassess barriers over time, as situations change.

The chart lists some possible barriers, along with examples of solutions. Apply the same sort of problem-solving to other barriers that might reduce your level of activity.

Build Social Support

Group-based physical activity, such as exercise classes, walking groups, or “exercise buddy systems,” not only gets you moving, but also provides opportunities for social engagement, friendship, and emotional support. Social support from friends and family can increase motivation and be a key part of success for older adults working toward increasing their activity levels. Encouragement and interaction work well with physical activity!

Engage in a Variety of Activities  

As part of moving more and sitting less each day, older adults should engage in a variety of activities. This approach can make activity more enjoyable and may reduce the risk of overuse injury. Older adults are also recommended to include a combination of aerobic, muscle-strengthening, and balance activities each week.

Activity can be done through exercise, chores, errands, walking or biking for transportation, or leisure-time physical activity. For example:

• Playing pickleball with friends

• Taking the stairs

• Doing work in the yard

• Swimming

• Dancing

• Carrying groceries

• Helping care for grandchildren

• Joining an exercise class

  
  

Consider trying both indoor and outdoor activities. Finding multiple ways to build enjoyable activity into your life and participating in activities you enjoy as you age can offer opportunities to increase physical activity.

Choosing Your Active Wear

Make sure your shoes and clothes are comfortable and safe for the movement you plan to do.

Shoes should fit well and provide proper support for your feet, with nonskid soles, enough room for your toes, and appropriate heel and arch support. Once they’re worn out and no longer feel sturdy or cushioned, it’s time for a new pair.

Clothes should let you move easily and not get in the way of being active. Wear fabrics that pull sweat away from your skin and dry quickly — avoid cotton and look for terms such as “moisture-wicking.”

Source: https://www.nia.nih.gov/health/exercise-and-physical-activity/tips-getting-and-staying-active-you-age

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