Exercis from the National Institute on Aging at NIH P hysi ...

Your Everyday Guide

from the National Institute on Aging at NIH

Exercise & Physical Activity

National Institute

on Aging

Your Everyday Guide from the National Institute on Aging at NIH

Exercise & Physical activity

2

in this book...

get set

introduction

Why Is Physical Activity Such a Big Deal?

6

Using This Book

8

1

get ready

17

Setting Your Goals

18

Writing a Plan to Add Exercise and

Physical Activity to Your Life

20

Talking With Your Doctor About Exercise

and Physical Activity

20

Safety First: When to Check with Your Doctor 22

What Kinds of Exercises and Physical Activities

Improve Health and Physical Ability?

12

Endurance

Strength

Balance

Flexibility

Identifying Your Starting Point

13

13

13

13

3

go!

Three Keys to Success

25

1. Include Physical Activity

in Your Everyday Life

25

2. Try All Four Types of Exercise

27

3. Plan for Breaks in the Routine

(Life Happens!)

28

Building up the Benefits

31

Reducing the Risks

32

4

sample exercises

How to Improve Your Endurance

How Much, How Often

Safety

Progressing

37

37

38

39

How to Improve Your Strength

About Strength Exercises

How Much, How Often

Safety

Progressing

41

41

41

42

43

How to Improve Your Balance

How Much, How Often

Safety

Progressing

Anytime, Anywhere Balance Exercises

64

64

64

64

64

How to Improve Your Flexibility

How Much, How Often

Safety

Progressing

70

70

70

70

5

how am I doing?

Test Yourself

92

Other Ways to Measure Progress

93

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