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 Steps to Healthy Aging

• Be physically active

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Be physically active. Older adults need to be physically active in order to stay healthy and independent. Two overall benefits of physical activity are:

Preventing chronic conditions
To prevent chronic conditions including heart disease, cancer, stroke, and diabetes, and to maintain a healthy body weight, you need regular cardio respiratory (aerobic) activity. These conditions and obesity are the leading causes of disability and death in Washington. Some physical activity is always better than none.

Cardio respiratory or aerobic activity at least 30 minutes/day, 10 minutes at a time, 5 days/week
Cardio respiratory (aerobic) activity raises your heart rate and breathing for extended periods of time. This improves the health of the heart, lungs, metabolism and circulatory system, and can help reduce feelings of depression and anxiety. Activities include walking, swimming, bicycling, dancing and jogging. It is never too late to start being physically active — even people who have been sedentary benefit from becoming active. If you already have a chronic condition, being physically active can help reduce your symptoms. You do not need to do all of your activity at once, and the exercise does not need to be very vigorous for it to be beneficial.

If you are 65 or older or you already have a medical condition, talk to your health care provider before starting something new.

  • If you are new to regular physical activity, try gradually working up to walking briskly for 30 minutes a day, for ten minutes at a time on at least five days each week.
     
  • Do something you enjoy that raises your heart rate — such as biking, dancing, swimming, or tennis, or join a local sports team or an exercise class. Walk — alone or with a friend!
     
  • If you are already physically active, you may achieve even greater health benefits by increasing the time or the intensity of your activities.
     
  • Remember to stretch! Stretching helps keep the body limber and flexible, and can help prevent injuries. Activities such as yoga and tai chi are also good for keeping flexible.
How do I know if I’m getting light, moderate or vigorous activity?
Individual abilities can be very different, especially among older adults. One simple way to tell how hard you are exercising is the “talk test” (CDC's Physical Activity and Nutrition website):
  • If you can sing while you’re doing the activity, it is light activity.
  • If you can carry on a conversation comfortably while doing the activity, it is moderate activity.
  • If you become winded or too out of breath to carry on a conversation, it is vigorous activity.
Preventing falls and fractures
In 2000, falls among people 65 and older caused about 12,000 hospitalizations and 400 deaths. About one-third of people 65 or older who live at home fall at least once a year. Fractures, such as a broken hip, that can result from a fall are a major threat to independence and quality of life for the older adult. Strength and balance exercises help prevent falls in older adults and help keep bones strong and healthy. Much of the muscle atrophy (shrinking) and loss of balance experienced during aging is preventable if you keep using those muscles and practicing your balance!

If you are 65 or older or you have a medical condition, talk to your health care provider before starting something new. If you have had a fall in the last 6 months, talk with your health care provider if you haven’t already.
  • Do something to strengthen your muscles twice a week, such as yard work (without power tools!) or lifting weights.
     
  • Some exercises, such as yoga and tai chi, can be especially good for maintaining balance and flexibility.
     
  • Walking and other weight-bearing activities also help keep your bones strong and healthy.
Muscle strengthening
Muscle strength and endurance activities — especially for the legs — help keep your bones from getting thin (preventing fractures in case you do fall), and help you keep your balance, coordination and mobility (which helps prevent falls). Strengthening activities help older adults stay strong enough to do the things that they need to do and the things they like to do. Examples of muscle strengthening activities are lifting weights or doing yard work.  

Balance
Balance exercises help prevent falls, a major cause of disability in older adults. Balance exercises can be incorporated into muscle strengthening activities. Any lower body exercises that require standing are also good for balance, including activities that may be done while lifting weights, or positions you may assume while doing yard work, for example. Activities such as yoga and tai-chi are good for improving balance as well.  

Stretching and Flexibility
Stretching helps keep the body limber and flexible and can help prevent injuries. Activities such as yoga and tai chi are also good for keeping flexible (CDC's National Blueprint).

Information on fitness classes for seniors:
Lifetime Fitness Program

Silver Sneakers Fitness Program

Other physical activity links:
American Heart Association: Older Americans and Physical Activity

First Step to Active Health

Physical Activity Recommendations for Older Adults - Centers for Disease Control and Prevention

Preventing Osteoporosis - National Osteoporosis Foundation

Strength Training for Older Adults

Washington Coalition for the Promotion of Physical Activity
 
Links to external resources are provided as a public service and do not imply endorsement by the Washington State Department of Health.

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Washington State Department of Health

Office of Health Promotion

P.O. Box 47833
Olympia, Washington 98504-7833

360-236-3736    FAX: 360-664-4500
 

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Documents posted in .pdf version on the Department of Health Web site will be made available in an alternative format on request to users who are unable to download or view .pdf files on the Web. To request an alternative format contact the Office of Health Promotion at 360-236-3736.

Last Updated: 08/28/2007 08:54 AM