Wear appropriate fitness clothes and shoes for your activity.Play catch, kickball, basketball, or soccer. Drink water before, during, and after your workout session, even if you don’t feel thirsty.Pay attention to your surroundings when exercising outdoors.Warm up before exercising and cool down afterward.

Begin your exercise program slowly with low-intensity exercises.To play it safe and reduce your risk of injury: A steady rate of progress is the best approach. Over-exercising can cause injury, which may lead to quitting. The key to being successful and safe when beginning a physical activity routine is to build slowly from your current fitness level. Here are a few things you may want to keep in mind when beginning to exercise. How older adults can get started with exerciseĮxercise and physical activity are great for your mental and physical health and help keep you independent as you age. If you prefer vigorous-intensity aerobic activity (like running), aim for at least 75 minutes a week. For example, try balance training as well as aerobic and muscle-strengthening activities. The Physical Activity Guidelines also recommend that as part of your weekly physical activity, you combine multiple components of exercises. You should also do muscle-strengthening activities, like lifting weights or doing situps, at least two days a week. Being active at least three days a week is best, but doing anything is better than doing nothing at all.

Now, let’s talk about getting started.Īccording to the Physical Activity Guidelines for Americans (PDF, 14.5M) you should do at least 150 minutes (2½ hours) a week of moderate-intensity aerobic exercise, like brisk walking or fast dancing. Exercise and physical activity are not only great for your mental and physical health, but they can help keep you independent as you age.

Write a plan to add exercise and physical activity to your lifeĭeciding to become physically active can be one of the best things you can do for your health.

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