If you have not been physically active for a while, start slowly. Gradually build your endurance, strength, balance and flexibility. Just walking for five or ten minutes at a time on several days each week, is a great way to begin. Once you can walk for 30 minutes at a time, you have built a solid foundation and are ready to add more challenging activities to your routine.
Endurance, or aerobic activities increase your breathing and heart rate. Strength exercises make your muscles stronger. Balance exercises prevent falls. Flexibility exercises stretch your muscles and can help your body stay limber.
Any activity that increases your heart rate helps build aerobic endurance. It doesn’t take long to see significant changes. Even small changes to your overall muscle strength can have a huge impact on your life. Reports state that 2.5 million Americans are treated in emergency departments for injuries caused by falls. For older adults, even minor injuries can have serious consequences.
Have you noticed that reaching for objects on high kitchen shelves or doing basic activities, such as getting dressed, aren’t as easy as they used to be? Do your muscles often feel tight? You may need to add some stretches to your daily routine. Stretching is something you should do every day to help you maintain your range of motion as you age.