Now that you know about the many types of physical activity and you’ve set your goals, you’re ready to go! This chapter has tips to help you get started, resume your activity if you’ve stopped, stay active, and even increase your activity level over time.
Three Keys to Success
To help you get started and keep going,
here are three ways to approach exercise
and physical activity.
- Include Physical Activity in
Your Everyday Life
Physical activity needs to be a regular,
permanent habit to produce benefits.
Again, the key word is you. Set yourself up
to succeed right from the start by choosing
activities that appeal to you, exercising safely,
charting your progress to see your success,
and making your activity routine fit your
personal lifestyle. Here are a few ways to
make physical activity a regular part of your daily life.
Make it a priority.
Many of us lead busy lives, and it’s easy to put physical activity at the bottom of the “to do” list. Remember, though, being active is one of the most important things you can do each day to maintain and improve your health. Make a point to include physical activities throughout your day. Try being active firstthing in the morning before you get busy. Think of your time to exercise as a special appointment, and mark it on your calendar.
Make it Easy.
If it’s difficult or costs too much, you probably won’t be active. You are more likely to exercise if it’s easy to do. Put your 2-pound weights next to your easy chair so you can do some lifting while you watch TV. Walk up and down the soccer field during your grandchild’s game.
Walk the entire mall or every aisle of the grocery store when you go shopping. When you go out to get the mail, walk around the block. Join a gym or fitness center that’s close to home. You can be active all at
once, or break it up into smaller amounts throughout the day. Do more of the activities you already like and know how to do.
Make it Social.
Enlist a friend or family member. Many people agree that having an “exercise buddy” keeps them going. Take a yoga class with a neighbor. If you don’t already have an exercise partner, find one by joining a walking club at your local mall or an exercise class at a nearby senior center. Take a walk during lunch with a co-worker.
Make it Interesting and Make it Fun.
Do things you enjoy and pick up the pace a bit. If you love the outdoors, try biking, fishing, jogging, or hiking. Listen to music or a book on CD while walking, gardening, or raking. Plan a hiking trip at a nearby park.
Above all, make it an active decision.
Seize opportunities. Choose to be active in many places
and many ways:
- When you unload the groceries, strengthen your
arms by lifting the milk carton or a 1-pound can
a few times before you put it away. - When you go shopping, build your endurance
by parking the car at the far end of the parking
lot and walking briskly to the store. Or, get off
the bus one or two stops earlier than usual. - Instead of calling or e-mailing a colleague at
work, go in person
and take the stairs! - Take a few extra
trips up and down
the steps at home
to strengthen
your legs and
build endurance. - Try to do some of your
errands on foot rather
than in the car. - Multi-task the active way:
› While you’re waiting in line, practice your
balancing skills by standing on one foot
for a few seconds, then the other.
Gradually build up your time.
› While you’re talking on the phone, stand
up and do a few leg raises or toe stands to
strengthen your legs.
› Take advantage of small bits of “down
time” to do an exercise or two. For
example, while you’re waiting for the
coffee to brew or for your spouse to get
ready to go out, do a few wall push-ups or
calf stretches.
2. Try All Four Types of Exercise
Most people tend to focus on one activity or type of exercise and think they’re doing enough. The goal is to be creative and choose exercises from each of the four types we’ve talked about — endurance, strength, balance, and flexibility. Mixing it up will help you reap the benefits of each type of exercise, as well as reduce boredom and risk of injury. You can use the Weekly Exercise and Physical Activity Plan
on page 104 to write down your activities.
Make it Easy
Finding enjoyable ways to add exercise to your life can be the ticket to success. See how Marian made it work for her:
“I’m an active 62-year-old, but a family history of heart disease
and high cholesterol convinced me that I needed more exercise.
After I tried walking on a treadmill at a nearby community center,
I knew I’d be happier outside. So, I got a step counter and started
walking in my neighborhood. I’ve seen purple tulips bloom in
spring and red dogwood leaves drop in the fall. I always come
home with more energy for the rest of my day.” (For more on step
counters, see page 37.)
If you lift weights, alternate these exercises
with time on the treadmill or stationary bike.
End your routine with stretching exercises.
If you focus mainly on endurance activities, be sure to add stretching, balance, or strength exercises to your routine. If you want to do strength exercises every day, alternate muscle groups, or exercise all of your muscle groups every other day. (See Weekly Exercise and Physical Activity Plan on page 104.)
- Plan for Breaks in the Routine (Life Happens!)
Getting older can mean more time for trips to see children and grandchildren or vacations away from home. People retire and move to new houses or even new parts of the country. Sometimes the unexpected happens — family illness, caregiving responsibilities, or the death of a loved one. All of these events can interrupt your physical activity routines.
These breaks can make it hard or even impossible at times to stick with your regular activities. But you can start again. Here are a few ideas to help you stay active or start again if you’ve had to stop:
Don’t be too hard on yourself. Recognize that there will be times when you won’t want to
exercise, or it feels too hard. You are not alone; everyone has those feelings. Just try to get back
to your activities as soon as possible. The sooner you resume some sort of activity, the better
you’ll feel, and the easier it will be to get back into your routine.
Talk with your doctor about when you can resume your regular routine if you stopped exercising because of an illness or new symptoms.
Think about the reasons you started exercising and the goals you set for yourself. Remembering
your motivations and how much you’ve already accomplished may help recharge your batteries
and get you started again.
Ask family and friends to help you get back on track. Sometimes, you may want an exercise
buddy. At other times, all you may need is a word of support.
Try something easier or an activity you haven’tdone recently if you don’t like the activity you
started. You might even want to try something you’ve never done before. Mastering something
simple or new may give you the confidence you need to resume a regular exercise program.
Talk with your doctor or trainer. You may get the boost you need to move past the hurdle.
Start again at a comfortable level if you haven’t exercised for several weeks. Then gradually build back up. With a little time, you’ll be back on track.
Think creatively about other ways to exercise if you can’t do your regular physical activities because of bad weather or a change in your routine. For example, if caring for a loved one is keeping you indoors, try an exercise video, jog in place, dance around your living room, or walk up and down the stairs a few extra times. Just keep moving!
Be flexible. When your grandchildren come for a visit, reschedule your exercise during their nap time, or take them with you for a walk.
Believe in yourself! Feel confident that even if your activity is interrupted, you can start again and be successful. Don’t worry about the time you missed. What’s important is to focus on your fitness goals
and start again at whatever level is possible for you.
Walking Safely in Rural Areas
Rural areas may have less traffic than big cities,
but “a walk in the country” does require special
care. Often the vehicles on rural roads travel at
much higher speeds than pedestrians are used
to, and drivers won’t expect to see someone
walking on or near the side of the road. So,
remember the following safety rules, and enjoy
your walk!
- Always walk facing oncoming traffic.
- Look for a smooth, stable surface alongside
the road. - If there are guardrails, see if there’s a smooth,
flat surface behind the barrier where you can
walk. - If you need to walk on a paved shoulder, stay
as far away from traffic as possible. - Watch for bridges and narrow shoulders.
- Be sure drivers can see you. Wear brightly
colored clothing, and if you walk during
low-light hours — dusk or dawn — be sure
you have reflective material on your jacket
or walking shoes and carry a flashlight. - Take along a cell phone and an ID, especially
if walking alone.
