Ease Into An Active Lifestyle

Regular exercise is one of the keys to good health, no matter your age. Being physically active can allow you to continue doing the things you enjoy and stay independent as you age. In fact, health experts recommend that older adults find ways to be active every day to maintain their health.

Getting Started

Almost anyone, at any age, can do some type of physical activity or exercise. The key is finding the activity that’s right for you. If you haven’t exercised in a long time, it’s a good idea to discuss your action plan with your physician. That way, you can talk about your specific health concerns and get the go-ahead for the type of exercise that’s best for your needs.

Choose An Activity You Enjoy

There are many ways to be physically active. You’re most likely to stick with an activity you find fun or pleasurable. Here are several things to consider.

Endurance: To build endurance, choose activities that increase your breathing and heart rate for an extended period of time. For example, you could try walking, jogging, dancing, swimming, playing tennis or biking. Doing these activities regularly will make it easier for you to walk farther or faster and should make everyday activities easier.

Strength: To increase your muscle strength, you can do exercises like lifting weights or using a resistance band.

Balance: Exercises that improve your balance can help you prevent falls. Good balance is important for everyday activities like going up and down stairs.

Flexibility: Stretching or flexibility exercises give you more freedom of movement for your physical activities. They also help with everyday activities such as getting dressed or reaching objects on a shelf.

Warm Up and Cool Down

It’s a good idea to spend a few minutes before you begin exercising to warm up and a few minutes after your exercise is complete to cool down. These activities help your muscles get ready to work and then gradually return to rest. They also help prevent injury and reduce muscle soreness later. The National Institute on Aging recommends that you:

• Do some light endurance activity first, such as walking for a few minutes. If you’re going to walk briskly or run, gradually build up to that pace. At the end of your activity, gradually slow down and let your body cool down
• Do a few exercises to work the muscles and joints you’ll use in your activity. If you’re going for a swim, do a few arm exercises first to warm up your arms and shoulders.
• Do stretching exercises after you finish your activity, if stretching is part of your fitness routine.

Try WalkingWorks®

Need an easy way to add exercise to your life? Try our WalkingWorks® program. It encourages you to include walking as part of your daily routine and set personal wellness goals. It can be as easy as parking farther from the store entrance or taking a walk with family or friends around the block every evening after dinner. Our WalkingWorks® program offers a free pedometer and participant walking guide to help you get started.

Common Sense Tips to Prevent Injuries

When you start a new exercise program, it’s important that you take some common-sense precautions to avoid injury. Here are a few tips from our WalkingWorks® program and the National Institute on Aging:

1. Get off on the right foot – Your shoes are an important part of your physical activity routine. Choose shoes that are supportive and comfortable the first time you put them on. You should choose shoes with flat, non-skid soles, good heel support, enough room for your toes and a cushioned arch that’s not too high or too thick. Think of your shoes as safety equipment for your feet. Check them regularly, and replace them when they’re worn out. You can tell you need new shoes when the tread on the bottom is worn down, your feet (especially your arches) feel tired after activity or your shins, knees or hips hurt after activity. Your feet will thank you with each step when you wear comfortable, well-fitting shoes!
2. Start slowly – This is important, especially if you haven’t been active for a long time. Build up your activities little by little; this helps increase your endurance without overdoing it.
3. Keep breathing – Don’t hold your breath during strength exercises. This can cause changes in your blood pressure. Instead, breathe out as you lift something and breathe in as you relax.
4. Stay hydrated – Drink plenty of liquids before, during and after you exercise, even if you don’t feel thirsty. As we age, it’s common to not feel thirsty even when your body needs fluids. Drink plenty of water, unless your doctor has asked you to limit your fluids.
5. Allow time for digestion – Wait at least two hours after eating a large meal before doing strenuous exercise.
6. Stop exercising – Stop if you have pain or pressure in your chest, neck, shoulder or arm, feel dizzy or sick to your stomach, break out in a cold sweat, have muscle cramps or feel severe pain in joints, feet, ankles or legs.

No matter what exercise or activity you choose to do, the most important thing is to get moving and keep moving. There are so many ways to be active—you can exercise in short spurts or plan longer workout sessions. Be sure to take it slow if you’re just starting and give your body time to adjust. You can become fit at any age!

March 2011. Paula Spurway, Blue Cross and Blue Shield Association. Resources: WalkingWorks® and National Institute on Aging.

Page last updated: December 16, 2011