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Making Physical
Activity a Part of an
Older Adult’s Life
When it comes to getting the physical activity you
need each week, it’s important to pick activities
you enjoy and that match your abilities. This will
help ensure that you stick with them.
Things to Keep in Mind
• Try to do a variety of activities. This can make physical activity
more enjoyable and reduce your risk of injury.
• Regular physical activity is still safe and benecial even if you
have problems doing normal daily activities, such as climbing
stairs or walking.
• If you have to take a break from your regular workout routine
due to an illness such as the flu, be sure to start again at a lower
level and slowly work back up to your usual level of activity.
• To get to and stay at a healthy weight, start by doing the equivalent
of 150 minutes of moderate-intensity aerobic activity each week.
Keep in mind that you may need to do more activity or reduce the
number of calories you eat to get to your desired weight.
Improving Your Balance
• Check with your local senior center to see if they offer balance
training or tai chi classes.
• Are you at risk for falling because you’ve fallen in the past or
have trouble walking? Older adults who are at risk for falling
should do exercises that help them with balance.
• Try to do balance training on at least 3 days a week and do
standardized exercises from a program that's been proven to
reduce falls. These exercises might include backward walking,
sideways walking, heel walking, toe walking, and practicing
standing from a sitting position.
What if You Have a Chronic Condition?
• If you have a health condition such as arthritis, diabetes or
heart disease, it doesn’t mean you can’t be active. In fact, it’s
just the opposite. Regular physical activity can improve your
quality of life and even reduce your risk of developing other
conditions.
• Talk with your doctor to nd out if your health condition limits,
in any way, your ability to be active. Then, work with your doctor
to come up with a physical activity plan that matches your abilities.
• What’s important is that you avoid being inactive. Even 60
minutes a week of moderate-intensity aerobic activity is good
for you.
What if You Have a Disability?
• If you are an older adult with a disability, regular physical
activity can provide you with important health benefits, such
as a stronger heart, lungs and muscles, improved mental
health and a better ability to do everyday tasks.
• It’s best to talk with your health care provider before you begin
a physical activity routine. Try to get advice from a professional
with experience in physical activity and disability.
When to Check With Your Doctor
• Doing activity that requires moderate effort is safe for most
people, but if you have a health condition such as heart disease,
arthritis or diabetes, be sure to talk with your doctor about the
types and amounts of physical activity that are right for you.
Source: CDC’s Division of Nutrition, Physical
Activity and Obesity, National Center for Chronic
Disease Prevention and Health Promotion.
Accessed at cdc.gov/physicalactivity/everyone/
getactive/olderadults.html (2.16.2011)
“ Medline has great quality products that
assist our residents in rehabilitating to their
fullest potential. Our Medline rep, Ed, is
always assisting us with finding the best,
most cost-effective products to use.”
Lori S., Director of Nursing