Staying active is key for good health. No matter your age or fitness level, getting more physical activity will help support your body and mind. It is recommended to get at least 150 minutes of moderate physical activity a week.

Staying active is key for good health. No matter your age or fitness level, getting more physical activity will help support your body and mind. It is recommended to get at least 150 minutes of moderate physical activity a week.

Staying safe while being active is equally important. You want to avoid getting hurt, which can throw you and your fitness goals off-track.

Has it been a long time since you’ve exercised? Or are you starting a new activity? Begin slowly with low-intensity exercises. Don’t overdo it. Remember to warm up before exercising and cool down afterwards.

If you’re starting a new strength training exercise, look for expert tips on proper form. Use smooth, steady movements to lift weights into position. Start out with light weights and avoid locking your arms or legs. And don’t exercise the same muscle group two days in a row.

Proper shoes and clothing are important for safety too. Look for shoes with non-skid soles and cushioned arch support. Replace your shoes when they’re worn out. The clothes you wear should be comfortable and right for the setting.

Four Types of Exercise and Physical Activity                     

Most people tend to focus on one type of exercise or activity and think they’re doing enough. Research has shown that it’s important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury. No matter your age, you can find activities that meet your fitness level and needs!

  • Endurance activities, often referred to as aerobic, increase your breathing and heart rates. These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system.
  • Strength exercises - Your muscular strength can make a big difference. Strong muscles help you stay independent and make everyday activities feel easier, like getting up from a chair, climbing stairs, and carrying groceries. Keeping your muscles strong can help with your balance and prevent falls and fall-related injuries. You are less likely to fall when your leg and hip muscles are strong. Some people call using weight to improve your muscle strength “strength training” or “resistance training.”
  • Balance exercises help prevent falls, a common problem in older adults that can have serious consequences. Many lower-body strength exercises also will improve your balance. Balance exercises include -Tai Chi and Yoga.
  • Flexibility exercises - Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway. Stretch when your muscles are warmed up. Stretch after endurance or strength exercises. Don’t stretch so far that it hurts. Always remember to breathe normally while holding a stretch.

Set realistic goals and track your progress. This will help you stay motivated and committed to succeed.