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5 of the Best Exercises for Seniors
Exercise & Fitness

5 of the Best Exercises for Seniors

by Richard Bitner
written by Richard Bitner

Staying active in your older years isn’t always easy, but choosing the right activity can make all the difference. When you’re able to enjoy the time you spend keeping active, it’s much easier to keep up a regular fitness routine. It’s also important to find a low-stress, senior-friendly activity: one where your risk of strain or injury is lowered.

At Visiting Angels, our home care providers have been helping seniors for nearly twenty years. Below, we’ve collected five of the best exercises for seniors. All of these activities offer light or moderate exercise, a low risk of strain and injury, can be easily worked into seniors’ weekly routines, and are an enjoyable way to stay active during retirement. 5 of the Best Exercises for Seniors

Ping Pong

Among the elderly, ping pong is becoming an increasingly popular sport — and with good reason. Ping pong is fantastic exercise for seniors, offering a range of physical and mental benefits. Ping pong can increase strength, is a boon to hand-eye coordination, and has positive benefits on cognitive performance. In fact, some dementia care programs now include ping pong as an alternative form of therapy.

Swimming

Swimming is one of the best exercises for seniors, exercising all parts of the body with minimal risk of injury. Water ensures minimal stress on seniors’ joints and bodies, making swimming a great activity, even for those with knee or back issues. Of course, seniors should always be aware of pool safety. Take precautions to avoid slips around pool decks and make sure to never swim alone.

Golfing

Golf is a fantastic way for seniors to stay physically active. Golf’s leisurely and meditative pace makes it a great way to get in light exercise and relax. Even better, as an outdoor game that take’s place in green space, it’s a fantastic way for seniors to get fresh air and connect with nature. And as a communal game, it’s a great way for seniors to maintain and build relationships.

Gardening

Speaking of ways for seniors to connect with nature, no activity accomplishes the job quite like gardening. While some seniors think of maintaining their garden as a chore, for many others, the time outdoors is the perfect time for quiet contemplation and a refreshing way to disconnect from everyday stresses and worries. 5 of the Best Exercises for Seniors

Dancing

Dance classes for seniors are a great way for seniors to mingle with friends, perform light-to-moderate cardio, and learn new steps for the dance floor. Most dance classes follow a regular schedule, meaning seniors develop a regular routine for exercise. As with golf, dance classes are a superb social activity for seniors, offering a way to forge the kinds of relationships that have been tied to positive physical, mental, and emotional health outcomes. 5 of the Best Exercises for Seniors
Looking for help staying active? The home care providers from your local Visiting Angels can help you or a person you love live a more active and healthy lifestyle. Contact your local office for a no-cost care consultation today.

5 of the Best Exercises for Seniors 5 of the Best Exercises for Seniors

5 of the Best Exercises for Seniors 5 of the Best Exercises for Seniors 5 of the Best Exercises for Seniors 5 of the Best Exercises for Seniors

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Health Tips

What to Know About Health By 50, 60, 70

by Guest Blogger
written by Guest Blogger

Essential skills to master by age and stage

Staying healthy through your 50s, 60s, 70s and beyond requires special attention after age 50. Here’s what you should know at each age to stay healthy: What to Know About Health By 50, 60, 70

What to Know By:

Age 50

By age 50, it’s good to be aware of health problems that may slow you down and to be settling into a fitness routine you can sustain through your 50s.

  1. Take preventative tests. Soon after you turn 50, there are a few preventative tests you should take if you haven’t already. These include a colonoscopy, a bone density test and, for women, a Pap smear and mammogram. Men should discuss prostate-cancer screening with their doctor, but routine prostate exams are no longer done on symptom-free men. Click on the links in this sentence for a complete list of recommended screenings for men and women ages 40 to 65 from the National Institutes of Health.
  2. Know your health risks. These include high blood pressure, diabetes and ovarian cancer for women. Know how to prevent and treat these illnesses. If you haven’t already, it’s time to quit sitting too much, drinking too much and smoking.
  3. Step up your fitness. The Centers for Disease Control (CDC) says all adults age 18 to 64 need 150 minutes of moderate aerobic exercise a week. Here are some ways to increase the intensity of your workouts.

Age 60

At age 60, you’ll want to pay special attention to your sexual health, your heart and your mental well-being. Fitness is still essential, though you may find you want to adapt your routine to your current fitness level to avoid injuries.

  1. Mind your sexual health. Maintaining an active and satisfying sex life is part libido, part mindset and part health. If things are not as you would like in the bedroom, see your doctor. It may be that prostate problems for men or symptoms associated with menopause for women are slowing you down.
  2. Maintain your fitness. Try these Do it Yourself baseline tests to see where you stand, and follow the tips for improving your strength, flexibility and endurance based on the results.
  3. Recognize and treat depression. Depression is common in older adults. Untreated, it can lead to a loss of quality of life and even suicide. Know the signs of depression and see a mental health professional if you need help. Depression is treatable and you don’t have to live with it.

Age 70

By the time you are 70, the focus is on continued fitness, nutrition and falls prevention. Mental health is also important. And good news — you don’t need so many health screenings.

  1. Keep exercising. You may need to alter your routine, but maintaining regular aerobic activity and weight training are especially important as you near your 70s. If you have fallen out of the habit, it’s not too late to start. Just follow these guidelines.
  2. Eat well. While there is a tendency to gain weight from your 30s to 50s, weight loss is more typical after 60. Some of this is due to loss of muscle (see weight training above) and some to poor nutrition. Research shows the better you eat, the longer you live.
  3. Avoid falls. A fall and broken hip can lead to a precipitous decline in health. Take steps to avoid falls and prevent injury.
  4. Care for your mental health. Binge drinking and depression are both risks among those 70 and older. But research also shows this can be a time of renewed happiness compared to the 40s and 50s, a progression called the U-Curve. Take a page from Ashton Applewhite, the woman in her 80s who is challenging ageism and showing how to live with gusto at any age.
By Liza Kaufman Hogan from NextAvenue
What to Know About Health By 50, 60, 70 What to Know About Health By 50, 60, 70 What to Know About Health By 50, 60, 70 What to Know About Health By 50, 60, 70

What to Know About Health By 50, 60, 70

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Easy ways to get moving this year
Exercise & Fitness

Easy ways to get moving this year

by Carol Marak
written by Carol Marak

New year resolutions can drive us nuts, especially the ones dealing with exercise. There’s nothing more irritating than setting goals around an activity that you’re not interested in doing. Easy ways to get moving this year
Believe me, you’re not the only person who dreads the annual January – start an exercise program as a New Year resolution. And dealing with the excuses not to follow through is exhausting.
If this rings true for you, I have happy news. You can have your cake and eat it too when it comes to being more physically active during the new year.
Because exercise has so many benefits, it’s important to follow through. I’ve researched and came up with the most innovative ways to get you moving. No two people will choose the same exercise, so find something on the list that looks interesting and fun to do, who knows, at the end of January, you may have developed a healthy habit.

  • Get out walking and enjoy the outdoors. Walk new trails or streets in your suburb, town, or farm country. How about walking through historic cemeteries, or the art district? Try “walking” to do errands instead of driving.
  • Window shop. Hit the mall and check out window displays. Bring your cell phone for a podcast or music that will make the time fly. I know malls encourage walkers by opening the doors early to beat the crowds. It’s the perfect time to check out winter sales.
  • Plant a vegetable or flower garden. Do you enjoy fresh garden vegetables? Does the thought of bright-colored tulips make you smile? Tend a garden of flowers or vegetables and get in shape by weeding, watering, and mulching.
  • Dance your way to fitness. (My favorite.) Does music make you gyrate? Get the basics with a video lesson, then two-step over to your local club to get started.
  • Live with good balance. Learn Tai Chi, my doctor says it’s great for building balance. Tai Chi, Taekwondo, yoga are Eastern practices which reduce stress and increase cognition. Try chair yoga, it’s easier to do.
  • Get outdoors with your grandkids and build a fort, go on a scavenger hunt, jump rope, or play other child games. Be sure to wear clothes that can get dirty.
  • Rent a bicycle and hit the local trails or country roads. Invite friends along. Don’t buy one until you decide whether it’s an activity you want to maintain.

These are a few exercise ideas to get you moving. Start one or two now, and stay active for the rest of your life. Here’s to better health!
Check with your doctor before you start a new health regime.
Sign up for my newsletter – send an email to Carol@Seniorcare.com and write “sign me up” in the subject line.
Top 10 Tech Tips for a Healthier Heart
 
Easy ways to get moving this year
Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year Easy ways to get moving this year

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How Exercise Helps your Body and your Brain
Exercise & Fitness

How Exercise Helps your Body and your Brain

by Silverado
written by Silverado

It has long been known that exercise benefits the brain through improved vascular health, but scientists are beginning to discover that the benefits could be much more far-reaching. Watch Richard London, MD, Silverado Oak Village Medical Director, explain how exercise may be far more beneficial than previously believed.

Recent studies show an association between higher levels of physical activity and a slowing in cognitive decline and dementia onset. In some cases an increase in the volume of the hippocampus (where Alzheimer’s starts) was observed. Based on this research, Silverado has made physical exercise a pillar of the Nexus program, which is designed to help defend against the onset and progression of many common dementias.
Exercises that can help your brain include, but are not limited to:

  • Walking
  • Hiking
  • Dancing
  • Biking
  • Strength training
  • Chair exercises
  • Zumba
  • Ping pong
  • Golf
  • Swimming

To watch more videos of medical experts discussing ways to keep the brain healthy, visit this page.

How Exercise Helps your Body and your Brain

How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain How Exercise Helps your Body and your Brain

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How Seniors can Achieve 10,000 Steps Per Day
Exercise & Fitness

How Seniors can Achieve 10,000 Steps Per Day

by Carol Marak
written by Carol Marak

Do you believe 10,000 steps a day is realistic? I’ve always enjoyed walking outdoors, not on a treadmill. But before two years ago, I never tracked the number of steps, only the miles or the time.

After buying a step tracker, I’m very loyal to reaching the 10,000 steps each day. If I don’t, I feel guilty. The first year and half of owning a tracker, I lived in the suburbs and I found it difficult to achieve because the walk became routine and boring. It was the same walk every day. The landscape had little to offer and changing things up was impossible. Not a lot of sidewalks. Other walkers who track steps have the same issues.

Recently, on the AARP blog, a woman wrote about her struggle to meet the 10K step goal. She asked, “So why am I struggling so much just three days into my self-prescribed challenge of taking 10,000 steps a day? At 7 p.m., I’m as exhausted as if I’d just led a power yoga class, yet I’m dragging myself around the neighborhood as darkness descends – with another 3,000 steps to go. Before I started wearing a tracker, I was sure I easily walked close to 10,000 steps, or about five miles, most days. But soon came the rude awakening that I don’t take anywhere near 10,000 steps a day. Honestly, it’s not usually close to 5,000.”

I can assure you, every person who counts steps face these frustrations. But as soon as I moved to an urban area, the challenge of collecting all 10,000 vanished. Here’s why: I walk instead of drive to run errands. That’s the solution.

Fortunately, my new home is in a high-ranking walkable neighborhood, 100 being the best walkable score a location can have, mine is 93 according to the Walk Score website. And the ranking reflects how easy it is to get around without a car. However, it does not take into account how pretty the area is for walking. However, mine is gorgeous.

According to the Walk Score website, walkability offers surprising benefits to our health, the environment, our finances, and our communities:

Health: The average resident of a walkable neighborhood weighs 6-10 pounds less than someone who lives in a sprawling neighborhood. Cities with good public transit and access to amenities promote happiness.

Environment: 82% of CO2 emissions are from burning fossil fuels. Feet are zero-pollution transit machines.

Finances: Cars are the second largest household expense in the U.S. One point of Walk Score is worth up to $3,000 of value for your property.

Communities: Studies show that for every 10 minutes a person spends in a daily car commute, time spent in community activities falls by 10%.

If you enjoy walking and hope to record 10K steps a day, start out with 7,500 steps – adding 100 steps daily. And remember, other activities like yoga and dancing count too.

How Seniors can Achieve 10,000 Steps Per Day

How Seniors can Achieve 10,000 Steps Per Day How Seniors can Achieve 10,000 Steps Per Day How Seniors can Achieve 10,000 Steps Per Day How Seniors can Achieve 10,000 Steps Per Day How Seniors can Achieve 10,000 Steps Per Day How Seniors can Achieve 10,000 Steps Per Day How Seniors can Achieve 10,000 Steps Per Day How Seniors can Achieve 10,000 Steps Per Day How Seniors can Achieve 10,000 Steps Per Day

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Exercise & FitnessHealth

5 Ways Weightlifting Can Reduce Falls for Seniors

by Guest Blogger
written by Guest Blogger

According to the CDC, in America, 25% of Americans 65 years of age or older fall each year. If you experience a fall, much like a concussion, you are much more likely to experience a fall in the next 6 months. With over 2.8 million injuries due to falls treated in emergency departments every year, it is clear that this is a concern for every single one of us as we age. 5 Ways Weightlifting Can Reduce Falls for Seniors
These falls, whether you are injured or not, can impact you in other ways. It can start to deteriorate your quality of life. First, the fear of falling starts to limit your engagement in social activities and day to day duties. Then it can start to hinder your confidence in doing basic things outside or in your living quarters.
With reduced activity comes greater physical decline, isolation, and a potential to worsen a slew of other health issues.
So what are you to do?
Maintain and improve functional independence at all costs.
There are habits, lifestyle changes, preventative and proactive measures that everyone could be taking. Although this applies to all ages, it becomes even more important the older you get.
Weightlifting is one activity that is invaluable. It improves your health, helps reduce fall risk factors, and improve functional independence. Often, lifting is not something that many people believe is a good fit for older adults and seniors. This is a common misconception even though countless studies have proven otherwise. It is not only safe but it is also effective.
Weightlifting helps by improving 5 specific aspects allowing seniors to keep living their best life.

Better Balance For a Better You

The characteristic of “balance” consists of two different types. The first is static balancing, the ability to maintain balance while not moving. The second is dynamic balancing, the ability to maintain one’s position while on the go. Both of these aspects of balance are important to be safe when doing everyday activities with confidence.
Weightlifting is able to make improvements in both the static and dynamic balance. Allowing you to move with greater ease and confidence.

Staying In Control With Enhanced Movement Control

Neuromuscular functioning and proprioception play a key role in functional independence. These two fancy terms are what allows your body to move in a coordinated fashion. Also they are responsible for your brain to know exactly where your limbs are and the effort being exerted throughout your body.
Unfortunately, these both begin to deteriorate with lack of use and age. Making moving about on your own a greater risk.
Weightlifting comes to save the day again by improving age-related declines in neuromuscular functioning. These improvements are demonstrated through greater movement control, balance, functional capacity, and proper movement.
How much training do you need to do to get these benefits? You can go all out with high volume training if you wish. Or you can keep it light with low volume. Both options provide these same benefits.
This doesn’t mean you should wait to include this into your lifestyle when issues arise. Why?
Well, because those who have been lifting as a part of their lives were actually protected from any loss in movement control as they aged. The sooner you get to lifting, the better.

Staying Limber With Greater Mobility & Flexibility

Being able to move with ease is something many of us take for granted. Over time, it can become difficult to bend over or reach for items on high shelves. As this occurs, it becomes harder to be fully engaged in your life and do some of the more simplest tasks.
For some of the seniors in my own life, bending over, reaching on high shelves, and the likes are unfortunately no longer safe options. When picking up something you dropped becomes rather difficult and even a fall risk, your functional independence is inhibited.
Through weightlifting, studies have shown that you are actually able to improve the flexibility in every single joint in the body. This means every single type of movement that you can do becomes easier with multi-joint movements becoming exponentially easier. In fact, hitting the weights more frequently actually makes leaning forward even easier.

Staying Active with Improved Functional Capabilities

You have seen how all these technical aspects of functional independence are improved by weightlifting but how will this combine to benefit you?
When it comes to walking, seniors saw their step length and step speed increase. On top of that, they were able to recover their balance when taking a single step from anywhere from fifteen to thirty percent. So when on the move, if there is a slight hiccup going from one step to another you will be more likely to recover than enduring a scary fall.
Other tasks that happen day in and day out can prove to be difficult as well. Whatever it may be, weightlifting seems to improve by making the task itself easier and reducing the amount of time it takes to do them. This can be everything from climbing stairs, rising from a chair, and going from standing to sitting. Essentially any other movements that require a level of strength and muscular control.

Reducing Risk Factors For Falls and Fear of Falling

If you are able to maintain balance, have greater movement control, improved mobility and flexibility, while being more functionally capable, you are going to experience less falls. It is just that simple.
What isn’t simple is the emotion around falls. Specifically, fear. Knowing how dangerous a fall can be can bring about a great deal of fear. Especially if you have endured a fall before. This fear can be a somewhat paralyzing one that holds you back from going about your life in a confidently.
Thankfully, as the ability to move with greater ease, speed, and strength improves, the fear has been shown to slowly dissipate. Allowing for greater peace of mind and confidence to carry on your day.

Staying Functionally Independent With Weightlifting

When you add it all up, the science is clear. By integrating weightlifting into your lifestyle not only will you prevent any further declines in your functional capabilities but you will also improve them. The more physically capable you are as you age the more active you are able to be and the more engaged life you can lead.

_______
By Nicholas Rizzo
With a passion for everything health and fitness, Nick uses his writing as an opportunity to help others lead a happier, healthier, and more active life. Having watched loved ones struggle through the aging process has motivated him to do what he can to help others take action today to avoid countless struggles later in life. He currently is the lead training, health, and wellness researcher and writer for RunRepeat.Com.

5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors 5 Ways Weightlifting Can Reduce Falls for Seniors

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4 Excuses Seniors Use with Caregivers to Avoid Exercise
Exercise & Fitness

Keeping Aging Bodies Fit Helps Aging Brains

by Richard Bitner
written by Richard Bitner

When most of us think of exercise, we think of healthy heart rates, flexed muscles, and sweat. But one thing that rarely comes to mind… is the mind itself. Believe it or not, one of the biggest benefits to regular exercise is a stronger, healthier brain. That’s valuable news for seniors. And it’s especially valuable news for seniors at risk for dementia and cognitive decline. Keeping Aging Bodies Fit Helps Aging Brains
Larry Meigs, President and CEO of Visiting Angels Living Assistance Services, agrees: “As home care providers, we can’t say enough about the benefits of exercise. Even light exercise can make a major difference in your overall quality of life. And that counts just as much for your mental well-being as it does for your physical fitness.” Keeping Aging Bodies Fit Helps Aging Brains

Studies Show Exercise Positive for Seniors

Science is on your side when it comes to exercise, aging, and the mind. Study after study has shown that seniors who keep active show major mental benefits.
For instance, in 2012, a team of researchers at Canada’s University of British Columbia studied the effects of exercise on seniors’ brain health. The team focused on women who were showing signs of mental aging. The study found that light resistance training actually increased the brain performance of women who participated. Keeping Aging Bodies Fit Helps Aging Brains
Meanwhile, a study from 2006 by the University of Illinois shows that exercise literally grows your brain. The study took inactive seniors and put them through a six-month aerobic exercise regimen. The participants’ brains were measured before and after this period. Researchers found that both gray matter and white matter increased in seniors who exercised.
And just this past August, researchers at the University of Maryland showed how quickly exercise (or lack of exercise) can have an effect on the brain. In this study, the researchers had physically fit seniors stop exercising for a short period. After only ten days of inactivity, the researchers found that blood flow to key regions of the brain had fallen significantly.
While the science might be complex, the verdict is simple: a healthier body goes hand in hand with a healthier brain.

How Caregivers Can Keep Seniors Active

The benefits of physical activity in seniors is one thing. But motivating yourself or an aging loved one to exercise? That can be a challenge.
But it’s not as big of a challenge as you may think. At Visiting Angels, our living assistance providers work with seniors and their families on how best to get seniors active. We’ve found that there are a number of ways to get seniors moving and promote healthier lifestyles.

  • Train for Life, Not a Marathon. Seniors don’t need Olympic-level training to maintain healthy brains. In fact, light exercise is often enough to increase blood flow, boost brain function, and reduce stressors than contribute to cognitive decline. Think walking, not weights, and hit the garden, not the gym.
  • Work Your Way Up. Too much, too fast is the quickest, easiest way to turn seniors off of exercise. Start small and start manageable. For some seniors, a one-minute walk is a starting point — and that’s okay. Keep at it, and soon enough one minute turns into two, and you’re on your way.
  • Make Activity Fun. The more enjoyable physical activity is the more likely seniors are to continue with it. So find activities that you or your loved one can enjoy and think of ways to make them more fun. Brainstorm hobbies, like bird-watching, where you can include physical activity without making it seem like exercise with a capital “E.”

The care professionals at Visiting Angels Living Assistance Services have been helping seniors live healthier, happier lives for almost twenty years. To learn more about our services or to find care for a loved one, visit us at VisitingAngels.com.
Note: Caregivers from Visiting Angels do not provide medical care, lead exercise programs nor are they senior trainers. Before your loved one begins an exercise program they should check with their doctor. If you have questions about your loved one’s health, please consult their primary health care provider.

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Fighting The Pain To Enjoy The Game
Exercise & Fitness

Fighting The Pain To Enjoy The Game

by Jeff Dailey
written by Jeff Dailey

Fighting The Pain To Enjoy The Game

Fighting The Pain To Enjoy The GameStaying in the game is often a physical challenge for those who suffer from hip and knee pain. According to the American Academy of Orthopedic Surgeons, many Americans exercise by staying active in their favorite hobbies, such as biking, skiing and tennis. But even if you remain active, there’s always a chance of experiencing some type of physical pain during your life.
“Hip and knee pain is not uncommon for people with active lifestyles,” says Rufus W. Gore, M.D., orthopedic surgeon at John F. Kennedy Memorial Hospital. “Patients need to be more aware of the type and level of pain they are experiencing to prevent further damage.”
Hip and knee pain is usually the result of overuse or poor form during physical activity. Poor form can include not warming up or cooling down, and inadequate stretching. Excess weight can also contribute to hip and knee pain.
Preparing the body for hobbies and sports is important for anyone at any age, but it is especially important for seniors. You should always warm-up with slow, rhythmic activities such as walking, and gradually increase the intensity of your warm-up until your pulse rate, respiration rate and body temperature are slightly elevated. Doing easy stretching exercises before moving on to main activities may also help reduce hip and knee pain.
Some cases of knee pain respond well to self-care measures. According to the American Academy of Orthopedic Surgeons, a common method used by orthopedic surgeons to treat mild knee injuries is RICE. That stands for: rest, ice, compression and elevation. Rest the knee by staying off it or walking only with crutches. Apply ice to control swelling. Use a compressive elastic bandage applied snugly but loosely enough so that it does not cause pain. Finally, keep the knee elevated.
Physical activity remains a critical component to helping improve the quality of life for patients. The benefits of participating in an active lifestyle may include:

  • Longer, healthier life;
  • Stronger bones;
  • Reduced joint and muscle pain;
  • Improved mobility and balance;
  • Lower percentage of falls and serious injuries, such as hip fractures; and
  • Slower loss of muscle mass.

Article provided to the La Quinta Chamber of Commerce – GEM Publication March 2006 page 14.
http://www.lqchamber.com/pdf/gem_mar06.pdf

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Exercise Tips for Seniors
Exercise & Fitness

Exercise Tips for Seniors

by Jeff Dailey
written by Jeff Dailey

Exercise Tips for Seniors

Follow these tips to start – and maintain – a safe exercise program.
Exercise Tips for Seniors1. Get medical clearance. Before you start exercising, visit your doctor and get his or her permission for the type of exercise you plan to do.
2. Start slowly and build up. Especially if you haven’t exercised for a while, go slow and start with just 10 minutes at a time. Little by little, increase the time you exercise and the intensity. Your comfort range may change daily, so don’t become discouraged if you can’t do the same amount of exercise as you did the day before.
3. Warm up and cool down. Always start by warming up your muscles. Walk slowly and stretch for a few minutes. When your workout is coming to a close, ease your body out of exercise by doing the same.
4. Stop exercising if you feel pain. And don’t overstrain. Do just what is comfortable, but also a challenging intensity level. If you can’t carry on a normal conversation while you’re exercising, you’re overstraining. Moderation is critical. Don’t overwork muscles; instead, use slow, controlled movements.
After exercising, if fatigue and/or discomfort lasts longer than one or two hours, cut back on your session the next day but don’t stop completely. Limit the number of repetitions or shorten the duration of your exercise.
5. Drink plenty of water – before, during and after you exercise (unless your doctor has advised you to limit your fluid intake) – even if you don’t feel thirsty. And don’t eat a heavy meal for two hours before you exercise energetically.
6. Remember to breathe consistently – and don’t hold your breath, especially during strength/resistance exercises. Breathe out as you lift and breathe in as you relax.
7. Wear appropriate clothing – comfortable fabrics that let heat escape and loose styles that let you move, and use footwear that provides support. Wear layers so you can take them off as your exertion level rises. For outdoor daytime exercise, use sun screen, a hat or visor, and sunglasses.
8. Use appropriate safety equipment; for example fluorescent colors if you’re bicycling or walking at dusk, a helmet for bicycling, and the shoes that give you traction when you’re hiking.
9. Make sure you know how to use the equipment at your gym. If you’re not sure, ask an instructor. You should only use weights that you can easily carry. If a weight is difficult for you to take off the storage rack, don’t use it.
10. Listen to what your body is saying. Don’t exercise if you’re injured, sick or running a temperature. Then start up slowly when you’re feeling better. Don’t exercise hot or inflamed joints. If joints are stiff, use warm, moist heat before exercising.
11. Consult a doctor immediately if you experience any of these warning signs:

  • Chest pain or pressure in the chest, neck or throat
  • Breathing trouble or excessive shortness of breath
  • Abnormal heart rhythm
  • Persistent or sharp muscle or joint pain
  • Excessive cold sweat
  • Nausea
  • Unusual balance difficulty, light headedness, visual interruption or dizziness
  • Severe illness

NOTE: Always talk with your doctor before beginning an exercise program. Every type of exercise is not appropriate for all people, especially if you have high blood pressure, heart disease or diabetes. And it’s important that you start slowly with any physical activity.

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