How Should I Get Physical Activity? << Staying Active << Healthy Aging << womenshealth.gov

How Should I Get Physical Activity?

So you've decided to get active. What now?

First, get a checkup with your doctor before you try any new activities. Your doctor can make sure that you're healthy enough for physical activity. She or he may even have some activity ideas. If you have health problems, your doctor can also tell you which exercises you shouldn't do. If you're new to activity or just rusty, start slowly and work your way up.

Whatever activity you choose, you should do it often. Adults 18 to 64 years old should do at least 2 hours and 30 minutes a week of moderate aerobic physical activity or 1 hour and 15 minutes of vigorous aerobic activity, according to new guidelines from the U.S Department of Health and Human Services. You can also do a combination of moderate and vigorous exercise. Just make sure you do the aerobic exercises for at least 10 minutes a time during the week. Adults over 65 should follow the same instructions, if they are able. If you are not able, be as physically active as you can. Your doctor can help you decide what’s right for you.

Getting the Right Mix

To get the full health benefits of staying active, you need activities that work both your heart and muscles. You should also do some balance and flexibility exercises.

For example, aerobic exercises are activities that make you breathe faster and deeper and get your heart pumping. These activities include things like walking, jogging, bicycling, dancing, and moderate housework. Regular aerobic activity will help your heart, lung, and overall health.

It's also important for adults of any age to get strength training. This can help you prevent muscle and bone loss. In fact, the new Health and Human Services guidelines urge adults to do strength exercises that use all the major muscle groups at least 2 days a week. Two ways to do this are through weight machines and free weights. You don't even need to invest in a gym membership or expensive home equipment. Hand, wrist, and ankle weights are simpler and less costly. You can also make your own weights. Plastic soft drink bottles filled with sand or water can work just as well. Or, use your own body weight by doing things like push-ups, pull-ups, and sit-ups.

It's also important to work on your balance and flexibility. You can do this with simple at home exercises or activities such as yoga and tai chi. Remember, any amount of activity is better than none at all.

Making It Fun

Sometimes it's hard to start getting physically active. It may seem like a lot of work, and where's the fun in that? Well, picking something that you enjoy helps. Getting an exercise buddy is a great idea. If you have a regular "appointment" with someone, you won't be as likely to put exercise off. Or you could join a local running or bicycle group. Sign up for a class like water aerobics or ballroom dancing. Doing your activity with a group will also get you out of the house. This can help make you feel more connected.

Additional Resources

Publications

2008 Physical Activity Guidelines for Americans — The 2008 Physical Activity Guidelines is the government’s official publication for Americans to use to get healthy and stay healthy. The publication discusses the recommended amount of physical activity that adults and children should do weekly and how this will benefit their health.

http://www.health.gov/paguidelines/faqs.aspx

Age Page: Exercise and Physical Activity: Getting Fit for Life — This publication discusses the importance of exercising as an individual ages. It provides information on the four types of activity that are important and gives safety tips to help prevent injury.

http://www.nia.nih.gov/HealthInformation/Publications/exercise.htm

Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging — This 80-page illustrated booklet provides healthy older people with scientifically accurate recommendations about exercise. In addition to providing sample exercises, the booklet explains the benefits of the exercises, how to stay motivated, and how to track your progress.

http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/

Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging — This publication provides older adults with tips for staying physically active. This publication also discusses why it is important to stay physcially active throughout your lifetime.

http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/

Exercise and Physical Activity — Getting regular exercise is an important part of healthy aging. This booklet will guide you through all the steps of choosing the exercise plan that is right for you.

http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/

Exercise for Older Adults — This publication discusses the benefits of exercise for older adults by using both written material and short instructional videos. It provides information on safety, different exercises and charting your progress.

http://nihseniorhealth.gov/exercise/toc.html

Girlfriends' Health and Safety Tips — You and your girlfriends can help keep each other on track to stay healthy — mentally and physically. This fact sheet has information about how you and your social circle can support each other through the good times and the bad.

http://www.cdc.gov/women/girlfriends/index.htm

Growing Stronger - Strength Training for Older Adults — Growing Stronger is an exercise program based upon sound scientific research involving strengthening exercises. It includes information on getting started and staying motivated. In addition, it provides descriptions of specific exercises and log sheets to help you monitor your progress.

http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/index.htm

Healthy Eating and Physical Activity Across Your Lifespan: Young at Heart: Tips for Older Adults — This booklet gives tips for older adults on eating healthy, getting active, and losing weight.

http://win.niddk.nih.gov/publications/young_heart.htm

Women: Stay Healthy at Any Age. Checklist for Your Next Checkup (Copyright © AHRQ) — What can you do to stay healthy and prevent disease? You can get certain screening tests, take preventive medicine if you need it, and practice healthy behaviors. This checklist contains suggestions for regular checkups and screenings for every woman.

http://www.ahrq.gov/ppip/healthywom.htm

Aging in the Know: Physical Activity (Copyright © FHA) — This publication explains what the health benefits of physical activity are, how much exercise you should do, and what the benefits of different activities are.

http://www.healthinaging.org/agingintheknow/chapters_ch_trial.asp?ch=11

http://familydoctor.org/online/famdocen/home/seniors/staying/754.html

Organizations

= Indicates Federal Resources

Content last updated March 5, 2009.