Almost anyone, at any age, can safely do some kind of exercise. You can be active even if you have a long-term condition like heart disease, diabetes, or arthritis. Almost nothing is more important to your health than exercise.
The Many Benefits of Exercise
Physical activity helps you feel and look better and can:
- Help you maintain and improve physical strength and fitness
- Improve your ability to do the everyday things you care about
- Improve your balance
- Help you manage conditions like diabetes, heart disease, and osteoporosis (weakening of your bones)
- Reduce feelings of depression and improve your mood
Getting Started
Staying safe while exercising is always important, but especially so when you’re starting a new activity or haven’t been active for a long time.
- Check with your health care provider before starting any new exercise program.
- Wear loose-fitting, comfortable clothing and supportive shoes.
- Drink water before, during, and after exercise.
- Stretch before and after exercise.
Making a Realistic Plan
Try not to set unrealistic goals. Make a plan that’s based on how active you are now. Try to do a variety of exercises that help with endurance, flexibility, strength, and balance. And it’s good to change your exercises from day to day.
- Duration: Exercise for at least 15 min a day — 30 minutes is even better.
- Frequency: Exercise at least twice a week — more if possible.
- Space: Choose a place that is large enough for you to stretch out your arms and walk around a chair. The floor should be flat and stable, with nothing to trip over. Make sure that the air flow is good and that the temperature is cool.
After you exercise, be sure to take time to cool down (slow your breathing and your heart rate). Most important of all — have fun! Exercise should be enjoyable.
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