Fitness aims to inspire, empower, and motivate you to reach your health and fitness goals. Taking part in regular physical activity is one of the most important things you can do to stay healthy. Regular exercise can help to control your weight, strengthen your muscles and bones, and reduce your risk of cardiovascular disease, type 2 diabetes, and some cancers. Furthermore, being active improves your mood, mental health, mobility, and ability to complete tasks as an older adult, as well as increases your chance of living longer. It is recommended that adults do between 150 and 300 minutes of moderate-intensity physical activity each week to achieve substantial health benefits.
Moderate-intensity physical activities don’t need to be intimidating or complicated. If you are unsure of where to begin or are worried about getting injured, aerobic activity, such as brisk walking, is considered to be safe and effective for most people.
Below is a list of some suggested activities:
1. Begin each morning with a 10-minute calisthenics regimen or stretching.
2. If you live near work, walk or bike there.
3. Schedule “walking meetings” during your workday.
4. Get a standing desk to keep your body engaged at work.
5. Take the stairs instead of the elevator, wherever you are.
6. Sign up for a 5K or a 10K to walk/jog with friends.
7. Sign up for a yoga class.
8. Sign up for a water aerobics class.
9. Get a dog and take it on walks.
10. Play with your children and grandchildren — chase them around the yard!
11. Go for an evening walk after dinner with your family.
12. Make your phone calls more productive by walking around while chatting.
13. Do push-ups, crunches, or sit-ups during commercials when you watch TV.
14. Park in the back of the parking lot instead of the spot nearest to the door.
Ready? Set. Start… to a healthier life!
Note: You should check with your physical therapist and physician to be sure that you are healthy enough for exercise, and to find out what physical activities are safe for you.