Keeping active and remaining fit can help prolong your life and can even help prevent or delay illnesses and disabilities as you grow older. The benefits of physical activity extend throughout life and can improve many health conditions. Being active helps lower your risk of developing heart disease and diabetes and can help you live on your own longer. Fitness and physical activity are safe for most older adults even those with stable chronic conditions, such as heart disease, diabetes, and arthritis. Your family doctor can advise you about the safety of certain activities and increasing your fitness level.
Keeping Fit
1. Choose activities that you enjoy.
2. Make being fit part of your everyday life. Playing with children, gardening, walking, dancing, and housecleaning are just a few activities that can improve your fitness.
3. Combine a range of activities (see below) that include aerobic activity, strengthening, flexibility, and balance.
4. Start slow and gradually build up to a total of at lest 30 minutes of activity a day on most days of the week. Activities can be broken up throughout the day.
5. Keep safety in mind. Always wear comfortable, well fitting shoes and wear appropriate safety gear. Avoid outdoor activities in extreme clod or heat. Drink plenty of fluids while engaging in physical activity.
Types of Activities
1. Aerobic activities (exercises that make you breath more and increase oxygen use will improve your heart and lung function) such as walking, gardening, and swimming can help strengthen your heart and lower your blood pressure and cholesterol. They can also improve your mood and your sleep.
2. Strengthening activities, such as repetitive lifting of light weights or even household items such as canned foods, can improve your muscle and bone health. Strengthening leg and hip muscles with leg weight exercises can help reduce your risk of falls.
3. Flexibility and balancing exercises, such as tai chi, stretching, and yoga, can help prevent injuries and stiff joints.
Be Aware of Danger Signs
Stop the activity and call your doctor if you experience any of the following symptoms:
- Pain or pressure in your chest, arms, neck, or jaw
- Feeling lightheaded, nauseated, or weak
- Becoming short of breath
- Developing pain in your legs, calves, or back
- Having an uncomfortable sensation of your heart beating too fast