Stay Active As You Get Older: Quick tips

Physical activity is good for people of all ages. Staying active can help:

• Lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer
• Improve your strength and balance so you can prevent injuries and stay independent
• Reduce symptoms of depression
• Improve your ability to think, learn, and make decisions

Before you begin...

If you have a health problem like heart disease, diabetes, or obesity, talk to your doctor about the types and amounts of physical activity that are right for you.

Aim for 2 hours and 30 minutes a week of moderate aerobic activities.

• Start slowly. Begin with 10 minutes of aerobic activity and gradually build up to doing 30 minutes on most days of the week.
• Choose activities that make your heart beat faster – like walking fast, dancing, or raking leaves.
• Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.

Do strengthening activities 2 days a week.

• Try using exercise bands or lifting hand weights. You can also use cans of food as weights.
• Breathe out as you lift the weight, and breathe in as you lower it. Holding your breath can cause changes in your blood pressure.

Do balance activities 3 or more days a week.

• Practice standing on one foot (hold onto a chair if you need to at first).
• Stand up from a sitting position without using your hands.
• Learn tai chi (“ty chee”), a Chinese mind-body exercise that involves moving the body slowly and gently.
• Sign up for a yoga class, or try following a yoga video at home.

Source: http://healthfinder.gov/

Health Tips for Active Seniors

In order to help you maintain a fit and active lifestyle, we have provided a few health tips for active seniors.


1) Regular medical visits – staying in contact regularly with a medical professional can provide awareness of any changes in condition, medication, or treatments. Left unchecked, conditions may arise that aren’t outwardly visible until it’s too late.

2) Fall prevention – for each decade of life, fall risk increases significantly leading to injury and potentially death. Keep homes free of debris, fitted with grab bars, and areas prone to moisture dry.

3) Emergency contacts – have a list of emergency contacts or other alert methods readily available around the home as well as out in the community. There are many commercially available devices for alerting medical professionals in case of emergency. 

4) Lifestyle and habits – in order to continue to enjoy life for many years to come, consider revising habits such as smoking, eating, etc to ensure the highest quality of life for yourself and your loved ones.

5) Exercise – try to participate in regular activity such as walking, hobbies, etc in order to keep the body moving, fight off illness, and maintain energy. Studies have shown that even 20-30 minutes of light to moderate exercise a few times a week can have a significant positive effect on health.

6) Keep learning – school may have been some time ago, but everyone can benefit from learning something new. Consider attending classes, reading, or even engaging in social activities to keep your mind sharp. 

These and other positive health choices can help to ensure a longer, healthier, and happier life for you and your loved ones.

Source: http://fayhealth.com