Older Adults
About Physical Activity
Physical activity is vital for keeping a high quality of life and independence.
Many experts recommend being physically active, including:
- The U.S. Surgeon General
- American Heart Association
- American Diabetes Association
- American Cancer Society
- National Institute on Aging
- Centers for Disease Control and Prevention
If you’re active now – good for you! Keep it up! If you need to be more
active, this important information can help get you started.
PHYSICAL ACTIVITY IS FOR EVERYONE
A recent U.S. Surgeon General’s report stressed the benefits of physical activity
- especially for older adults.
- Even older adults who are frail can improve their health and independence by being
more physically active.
- Physical activity doesn’t have to be strenuous to benefit your health. Moderate
activities include walking, gardening, and dancing.
- People who are not physically active can improve their health and well-being through
small increases in their level of activity.
- Activities that improve balance, flexibility, strength and endurance help older
adults do the tasks they need to do to live independently.
- Aim for at least 30 minutes of activity, for at least 10 minutes at a time, five
days a week.
BENEFITS OF PHYSICAL ACTIVITY
Regular physical activity:
- Improves your energy, mood, sleep and mental alertness
- Reduces aches and pains
- Reduces risk of falling
- Helps to maintain independence
- Provides a way to spend time with friends and family, or to meet new people
TIPS FOR SAFETY AND FITNESS
Check with your doctor. It’s always wise to get advice from your doctor
before making a big change in your physical activity. Ask about what types of physical
activity are best for you and how to best avoid injury.
Drink plenty of water every day, especially before and after any physical
activity. Don’t wait until you feel thirsty.
Pay attention to your pain. It’s common to feel a little soreness,
especially when you first start a new activity. But serious muscle pain, neck or
low back pain, cramps or nausea can be signs of serious injuries. See your doctor
if these symptoms persist.
Consider expanding your physical activity regimen.
Once you’re comfortable with your new routine, think about adding activities
for strength training, flexibility and balance.
Getting Started
Prevent Falls
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Communities
Planning and implementing community-based physical activity programs
Materials
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Physical Activity Providers
Evidence-Based Physical Activity Programs
- Evidence-Based Programs are those that have been proven effective (evaluated) by
scientific studies published in peer-reviewed journals. These are standardized programs.
Go to National Council on Aging’s Center for Healthy Aging for more information
http://www.healthyagingprograms.org
Fall Prevention
- One in three community-dwelling persons over the age of 65 falls each year, and
this number increases to one in two by the age of 80. Fall-related injuries
are often serious enough to result in hospitalization and even premature death;
moreover, persons who fall often face significant declines in mobility and
independence. To view Guidelines for the Prevention of Falls in Older Persons,
American Geriatrics Society, 2001, go to
http://www.americangeriatrics.org/products/positionpapers/Falls.pdf
Health Promotion Materials
Professional Organizations and Resources
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