Exercise & Physical Activity Guide

From The National Institute On Aging

The Value of Fitness, Physical Activity and Exercise

From the National Institute on Aging:

Like most people, you’ve probably heard that physical activity (including exercise) is good for you. If you’re already active, keep it up! It may even be time to push yourself a little harder, try a new activity, or find new ways to add exercise to your daily life.

If you stopped exercising for some reason, it’s time to get active again and this time stay with it! A little bit every day makes a big difference.

Why Is Physical Activity Such a Big Deal?

  1. Regular exercise and physical activity are important to the physical and mental health of almost everyone, including older adults.

  2. Being physically active helps you continue to do the things you enjoy and stay independent as you age.

  3. 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 active every day to maintain their health.

  4. Regular exercise and physical activity can reduce the risk of developing some diseases and disabilities that develop as we age.

  5. In some cases, exercise is an effective treatment for many chronic conditions. For example, studies show that people with arthritis, heart disease, or diabetes benefit from regular exercise. Exercise also helps people with high blood pressure, balance problems, or difficulty walking.

One of the great things about physical activity is that there are so many ways to be active.  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 can also check out an exercise video from the library or use the fitness center at a local senior center.
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Your Everyday Guide

To Senior Exercise

& Physical Activity


This guide from the National Institute on Aging shows you many types of exercise and physical activity for seniors.

It also offers lots of tips to help you be active in ways that suit your lifestyle, interests, health, and budget.

Whether you’re just starting out, getting back to exercising after a break, or fit enough to run a 3-mile race, this program is for everyone — people who are healthy and those who live with an ongoing health problem or disability. 
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The Seniors’ Everyday Guide To Exercise & Physical Activity From The National Institute On Aging

Click on this PDFhttp://www.nia.nih.gov/NR/rdonlyres/E2A819E3-8BAA-46AA-89E8-321B527D8A2B/0/Exercise_and_Physical_ActivityYour_Everyday_Guide_from_The_NIA.pdf

Or click on a chapter below

Your Everyday Guide To Exercise & Physical Activity

From The National Institute On Aging


Table Of Contents


Introduction

Getting Past The Barriers

Who Can Exercise?

About This Book

A Word About Words

Acknowledgments


Chapter 1: What Can Exercise Do for Me?

What Kinds of Activities Improve Health and Ability?

Which Ones Should I do, and How Much Should I Do?

Chapter Summary

Personal Testimony: His Garden Grows

How Much Physical Activity Is Enough?


Chapter 2: Is It Safe for Me to Exercise?

Chronic Diseases: Not Necessarily a Barrier

Checkpoints

Chapter Summary

Personal Testimony: Every Crisis Is an Opportunity


Chapter 3: How to Keep Going

Let Us Acknowledge Your Efforts

Chapter Summary

Personal Testimony: Building Strength, Inner and Outer

Finding A Qualified Fitness Professional


Chapter 4: Examples of Exercises to Do at Home

How Much Exercise Should I Get Each Week?

How Hard Should I Exercise?

Endurance Exercises

Strength Exercises

Arm Raise (animated)

Chair Stand (animated)

Biceps Curl (animated)

Plantar Flexion

Triceps Extension (animated)

Alternative "Dip" Exercise For Back of Upper Arm

Knee Flexion (animated)

Hip Flexion

Shoulder Flexion

Knee Extension

Hip Extension

Side Leg Raise


Balance Exercises

Plantar Flexion (animated)

Knee Flexion (animated)

Hip Flexion

Hip Extension

Side Leg Raise (animated)

Anytime/Anywhere


Stretching Exercises

About Floor Exercises

Hamstrings

Alternative Hamstring Stretch

Calves

Ankles

Triceps Stretch (animated)

Wrist Stretch

Quadriceps

Double Hip Rotation (animated)

Single Hip Rotation

Shoulder Rotation

Neck Rotation

Chapter Summary

Personal Testimony: Making It Work

Chapter 5: How Am I doing?

Chapter Summary

Enjoying Retirement


Chapter 6: What Should I Eat?

The Big Picture

Chapter Summary

More Than One Way

Costly, and Not Necessarily Helpful

What is "a serving"?

It's Really Not Hard to Eat a Balanced Diet


Appendix A: Target Heart Rate

Appendix B: Charts

Appendix C: Resources

Free Exercise & Activity Tips

From The National Institute On Aging (NIH)

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The content on AsYouAge.com is provided as a courtesy for our site visitors. The information, resources, links, advertisements and other material on AsYouAge does not constitute a professional opinion or advice; nor does it constitute an endorsement of any organization or the information, products and/or services they may offer. AsYouAge reviews and updates its content regularly when new and relevant information is made available. This information is neither intended nor implied to be a substitute for professional advice in any area: health, medical, legal, insurance, financial or any other area. Always seek the advice of your physician or qualified health provider, or caregiver, attorney, financial, insurance expert or other specialist prior to starting, dropping or changing your current program or have questions or concerns  regarding current or anticipated issues.


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Exercise And Physical Activity Guide

The content on AsYouAge.com is provided as a courtesy for our site visitors. The information, resources, links, advertisements and other material on AsYouAge does not constitute a professional opinion or advice; nor does it constitute an endorsement of any organization or the information, products and/or services they may offer.

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