Exercise & Physical Activity: Your Everyday Guide from The National Institute on Aging
Introduction
Chapter 1: Get Ready
Chapter 2: Get Set
Chapter 3: Go!
» Chapter 4: Sample Exercises
Chapter 4: Sample Exercises - Endurance
Chapter 4: Sample Exercises - Strength
Chapter 4: Sample Exercises - Balance
Chapter 4: Sample Exercises - Flexibility
Chapter 5: How Am I Doing?
Chapter 6: Healthy Eating
Chapter 7: Keep Going
Chapter 7: 20 Frequently Asked Questions
Resources
Acknowledgments
 
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Chapter 4: Sample Exercises


Many different exercises can improve your health and independence. Whether you do the exercises shown in this chapter or other physical activities that accomplish the same goals, gradually work your way up to include endurance, strength, balance, and stretching exercises.

Photo of elderly people stretchingIt’s important to spend about 5 minutes at the beginning and end of your routine to warm up and cool down. Warming up and cooling down give your muscles a chance to get ready to work and gradually return to rest at the end. These “before-and-after” activities help prevent injury and reduce muscle soreness later. Here are a few suggestions:

  • Do some light endurance activity first, such as walking for 5 minutes. If you’re going to be walking briskly or running, gradually build up to that pace. At the end of your activity, gradually slow down and let your body cool down.
  • Do a few exercises to work the muscles and joints you’ll be using in your activity. For example, if you’re going to be swimming, do a few arm exercises first to warm up your arms and shoulders.
  • If you’re going to include stretching exercises as part of your routine, do them afterwards.

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Page last updated Jan 23, 2009