Workout to Go - National Institutes of Health

EXERCISE & PHYSICAL ACTIVITY FOR HEALTHY AGING

GET FIT FOR LIFE

EXERCISE & PHYSICAL ACTIVITY FOR HEALTHY AGING

GET FIT FOR LIFE

TABLE OF CONTENTS

1

THE BENEFITS OF PHYSICAL ACTIVITY

Why Is Physical Activity So Important?

12

2

GETTING STARTED

What Kinds of Exercises and Physical Activities Improve

Health and Physical Ability?

20

Endurance

22

Strength

24

Balance

28

Flexibility

31

Physical Activity and Everyday Activities Go Together

34

How Much Activity Do Older Adults Need?

36

Fit Physical Activity into Your Everyday Life

38

Starting to Be Active Again After a Break

42

No More Excuses! Overcome Barriers to Exercise and

Physical Activity

48

What You Should Know about Exercising with a

Chronic Condition

52

Alzheimer's disease and related dementias. . . . . . . . . . . . . . . . . . . . 53 Arthritis. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 COPD (chronic obstructive pulmonary disease). . . . . . . . . . . . . 56 Type 2 diabetes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Heart disease . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58 Osteoporosis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59

Caregivers and Physical Activity: Take Time for Yourself 60

Sample Exercises: Getting Fit for Life

62

4 | Get Fit for Life

3

EXERCISE SAFELY

67

4

STAY ON TRACK

Identify Your Starting Point

77

Set Your Goals

79

Write a Plan to Add Exercise and Physical Activity

to Your Life

82

Stay Motivated to be Active

84

5

KEEP GOING

Resources

92

Worksheets

102

WHAT'S INSIDE

This booklet will help you learn about exercise and physical activity as you age.

Get Fit for Life | 5

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