{"id":432,"date":"2015-01-19T10:00:59","date_gmt":"2015-01-19T16:00:59","guid":{"rendered":"http:\/\/resources.swirca.org\/en\/?p=432"},"modified":"2017-11-03T10:42:54","modified_gmt":"2017-11-03T15:42:54","slug":"exercise-physical-activity-getting-fit-life","status":"publish","type":"post","link":"https:\/\/resources.swirca.org\/en\/exercise-physical-activity-getting-fit-life\/","title":{"rendered":"Exercise and Physical Activity: Getting Fit for Life"},"content":{"rendered":"<p>You don\u2019t need to buy special clothes or belong to a gym to become more active. Physical activity can and should be part of your everyday life. Find things you like to do. Go for brisk walks. Ride a bike. Dance. Work around the house. Garden. Climb stairs. Swim. Rake leaves. Try different kinds of activities that keep you moving. Look for new ways to build physical activity into your daily routine.\u00a0<!--more--> <em>\u201cAfter walking on a treadmill at the local community center, I knew I\u2019d be happier outside. So, I got a step counter and started walking in my neighborhood. Since then, I\u2019ve seen yellow tulips bloom in spring and red dogwood leaves drop in fall. I always come home with more energy and happy to go on with the rest of the day.\u201d Marian (age 81)\u00a0<\/em> <em>\u201cBoth my wife and I have heart problems. About 2 years ago, we joined our local health club, where we do both endurance and strength training exercises. On the off days, we walk near our house. It\u2019s been lifesaving for us.\u201d Bob (age 69)<\/em> These older adults are living proof that exercise and physical activity are good for you, no matter how old you are. In fact, staying active can help you:<\/p>\n<ul>\n<li>Keep and\u00a0improve your strength\u00a0so you can stay independent<\/li>\n<li>Have more energy to do the things you want to do<\/li>\n<li>Improve your balance<\/li>\n<li>Prevent or delay some diseases like\u00a0heart disease, diabetes, and\u00a0osteoporosis<\/li>\n<li>Perk up your mood and reduce\u00a0depression<\/li>\n<\/ul>\n<p>You don\u2019t need to buy special clothes or belong to a gym to become more active. Physical activity can and should be part of your everyday life. Find things you like to do. Go for brisk walks. Ride a bike. Dance. Work around the house. Garden. Climb stairs. Swim. Rake leaves. Try different kinds of activities that keep you moving. Look for new ways to build physical activity into your daily routine.<\/p>\n<h2>Four Ways to be Active<\/h2>\n<p>To get all of the benefits of physical activity, try all\u00a0four types of exercise\u00a0\u2014 1) endurance, 2) strength, 3) balance, and 4) flexibility.<\/p>\n<ol>\n<li>Try to build up to at least 30 minutes of activity that makes you breathe hard on most or all days of the week. Every day is best. That\u2019s called an\u00a0endurance\u00a0activity because it builds your energy or \u201cstaying power.\u201d You don\u2019t have to be active for 30 minutes all at once. Ten minutes at a time is fine.How hard do you need to push yourself? If you can talk without any trouble at all, you are not working hard enough. If you can\u2019t talk at all, it\u2019s too hard.<\/li>\n<li>Keep using your muscles.\u00a0Strength\u00a0exercises build muscles. When you have strong muscles, you can get up from a chair by yourself, you can lift your grandchildren, and you can walk through the park.Keeping your muscles in shape helps\u00a0prevent falls\u00a0that cause problems like broken hips. You are less likely to fall when your leg and hip muscles are strong.<\/li>\n<li>Do things to help your\u00a0balance. Try standing on one foot, then the other. If you can, don\u2019t hold on to anything for support. Get up from a chair without using your hands or arms. Every now and then walk heel-to-toe. 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.<\/li>\n<li>Stretching can improve your\u00a0flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back the car out of your driveway. Stretch when your muscles are warmed up. Don\u2019t stretch so far that it hurts.<\/li>\n<\/ol>\n<h2>Who Should Exercise?<\/h2>\n<p>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 or\u00a0diabetes. In fact, physical activity may help. For most older adults, brisk walking, riding a bike, swimming, weight lifting, and gardening are safe, especially if you build up slowly. But,\u00a0check with your doctor\u00a0if you are over 50 and you aren\u2019t used to energetic activity. Other reasons to check with your doctor before you exercise include:<\/p>\n<ul>\n<li>Any\u00a0new symptom\u00a0you haven\u2019t discussed with your doctor<\/li>\n<li>Dizziness or shortness of breath<\/li>\n<li>Chest pain or pressure or the feeling that your heart is skipping, racing, or fluttering<\/li>\n<li>Blood clots<\/li>\n<li>An infection or fever with muscle aches<\/li>\n<li>Unplanned weight loss<\/li>\n<li>Foot or ankle sores that won\u2019t heal<\/li>\n<li>Joint swelling<\/li>\n<li>A bleeding or detached retina, eye surgery, or laser treatment<\/li>\n<li>A hernia<\/li>\n<li>Recent hip or back surgery<\/li>\n<\/ul>\n<h2>Safety Tips<\/h2>\n<p>Here are some things you can do to make sure you are\u00a0exercising safely:<\/p>\n<ul>\n<li>Start slowly, especially if you haven\u2019t been active for a long time. Little by little build up your activities and how hard you work at them.<\/li>\n<li>Don\u2019t 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 something and breathe in as you relax.<\/li>\n<li>Use safety equipment. For example, wear a helmet for bike riding or the right shoes for walking or jogging.<\/li>\n<li>Unless your doctor has asked you to limit fluids, be sure to\u00a0drink plenty of fluids\u00a0when you are doing activities. Many older adults don\u2019t feel thirsty even if their body needs fluids.<\/li>\n<li>Always bend forward from the hips, not the waist. If you keep your back straight, you\u2019re probably bending the right way. If your back \u201chumps,\u201d that\u2019s probably wrong.<\/li>\n<li>Warm up your muscles before you stretch. Try walking and light arm pumping first.<\/li>\n<\/ul>\n<p>Exercise should not hurt or make you feel really tired. You might feel some soreness, a little discomfort, or a bit weary, but you should not feel pain. In fact, in many ways, being active will probably make you feel better.<\/p>\n<h2>For More Information<\/h2>\n<p>Visit the National Council for Aging Care&#8217;s comprehensive guide on <a href=\"http:\/\/www.aging.com\/exercising-for-life\/\">Exercising for Seniors<\/a>.<\/p>\n<p>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 nearby religious groups, senior and civic centers, parks, recreation associations, YMCAs, YWCAs, or even area shopping malls for exercise, wellness, or walking programs. Looking for more information on how to exercise safely? Check out\u00a0<a href=\"http:\/\/www.nia.nih.gov\/Go4Life\"><em>Go4Life<sup>\u00ae<\/sup><\/em><\/a>. This exercise and physical activity campaign from the National Institute on Aging has exercises,\u00a0success stories, and free video and print materials. Many groups have information about physical activity and exercise for older adults. <strong>National Institute on Aging<\/strong><b> <strong>Information Center<\/strong><\/b> P.O. Box 8057 Gaithersburg, MD 20898-8057 1-800-222-2225 (toll-free) 1-800-222-4225 (TTY\/toll-free) <a href=\"http:\/\/www.nia.nih.gov\/\"><em>www.nia.nih.gov<\/em><\/a> <a href=\"http:\/\/www.nia.nih.gov\/espanol\"><em>www.nia.nih.gov\/espanol<\/em><\/a> <a href=\"http:\/\/www.nia.nih.gov\/Go4Life\"><em>www.nia.nih.gov\/Go4Life<\/em><\/a> <em>\u00a0<\/em><em>Go4Life<\/em><i>\u00a0<\/i>is a registered trademark of the U.S. Department of Health and Human Services. \u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You don\u2019t need to buy special clothes or belong to a gym to become more active. Physical activity can and should be part of your everyday life. Find things you like to do. Go for brisk walks. Ride a bike. Dance. Work around the house. Garden. Climb stairs. Swim. Rake leaves. Try different kinds of [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":454,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-432","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-overall-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Exercise and Physical Activity: Getting Fit for Life - Senior Resource Guide of Southwest Indiana<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/resources.swirca.org\/en\/exercise-physical-activity-getting-fit-life\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Exercise and Physical Activity: Getting Fit for Life - Senior Resource Guide of Southwest Indiana\" \/>\n<meta property=\"og:description\" content=\"You don\u2019t need to buy special clothes or belong to a gym to become more active. 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