Quick Tips Quick Tips


Stay Active As You Get Older: Quick tips

Before you begin...

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

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

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

Do strengthening activities 2 days a week.

  • Try using exercise bands or lifting hand weights. You can also use cans of food as weights.
  • Breathe out as you lift something, and breathe in as you relax. Holding your breath can cause changes in your blood pressure.

Do balance activities 3 or more days a week.

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