4

5

 those

o a total

o push

bes the

If you

at all,

ough.

o hard.

uscles.

hey

ve

en you

n get up

en you

someone

 enough

h the

n. When

home.

ts as

d older.

 shape can

s problem

ause prob

 the leg

t you are

all. Even

re likely

your muscles maymake your bonesstronger, too.

Three—do things to help

your balance. For example,stand on one foot, then the other.If you can, don’t hold on to anythingfor support. Stand up from sitting ina chair without using your hands orarms. Every now and then walk heelto-toe. When you walk this way, thetoes of the foot in back should almosttouch the heel of the foot in front.

Four—stretch. Stretching can help

keep you flexible. You will be able tomove more freely. Stretch when yourmuscles are warmed up. Never stretchso far that it hurts.

Who Should Exercise?Almost anyone, at any age, canimprove his or her health by doingsome type of activity. But, check withyour doctor first if you plan to dostrenuous activity (the kind that makesyou breathe hard and sweat) and youare a man over 40 or a woman over 50.Your doctor might be able to give youa go-ahead over the phone, or he orshe might ask you to come in for a visit.

activity may help your illness, but onlyif it’s done during times when yourcondition is under control. Duringflare-ups, exercise could be harmful.If you have any of the following problems, it’s important to check withyour doctor before starting anexercise program:

✦ a chronic disease, or a high risk

of getting one—for example,if you smoke, if you are obese,or if you have a family historyof a long-term disease

✦ any new symptom you haven’t

talked about with your doctor

✦ chest pain✦ shortness of breath✦ the feeling that your heart is

skipping, racing, or fluttering

✦ blood clots✦ infections or fever✦ unplanned weight loss✦ foot or ankle sores that won’t heal✦ joint swelling✦ pain or trouble walking after

you’ve fallen

✦ a bleeding or detached retina,

eye surgery, or laser treatment

✦ a hernia✦ hip surgery
4

5

 those

o a total

o push

bes the

If you

at all,

ough.

o hard.

uscles.

hey

ve

en you

n get up

en you

someone

 enough

h the

n. When

home.

ts as

d older.

 shape can

s problem

ause prob

 the leg

t you are

all. Even

re likely

your muscles maymake your bonesstronger, too.

Three—do things to help

your balance. For example,stand on one foot, then the other.If you can, don’t hold on to anythingfor support. Stand up from sitting ina chair without using your hands orarms. Every now and then walk heelto-toe. When you walk this way, thetoes of the foot in back should almosttouch the heel of the foot in front.

Four—stretch. Stretching can help

keep you flexible. You will be able tomove more freely. Stretch when yourmuscles are warmed up. Never stretchso far that it hurts.

Who Should Exercise?Almost anyone, at any age, canimprove his or her health by doingsome type of activity. But, check withyour doctor first if you plan to dostrenuous activity (the kind that makesyou breathe hard and sweat) and youare a man over 40 or a woman over 50.Your doctor might be able to give youa go-ahead over the phone, or he orshe might ask you to come in for a visit.

activity may help your illness, but onlyif it’s done during times when yourcondition is under control. Duringflare-ups, exercise could be harmful.If you have any of the following problems, it’s important to check withyour doctor before starting anexercise program:

✦ a chronic disease, or a high risk

of getting one—for example,if you smoke, if you are obese,or if you have a family historyof a long-term disease

✦ any new symptom you haven’t

talked about with your doctor

✦ chest pain✦ shortness of breath✦ the feeling that your heart is

skipping, racing, or fluttering

✦ blood clots✦ infections or fever✦ unplanned weight loss✦ foot or ankle sores that won’t heal✦ joint swelling✦ pain or trouble walking after

you’ve fallen

✦ a bleeding or detached retina,

eye surgery, or laser treatment

✦ a hernia✦ hip surgery
4

5

someone

 enough

h the

n. When

home.

ts as

d older.

 shape can

s problem

ause prob

 the leg

t you are

all. Even

re likely

muscles are warmed up. Never stretchso far that it hurts.

Who Should Exercise?Almost anyone, at any age, canimprove his or her health by doingsome type of activity. But, check withyour doctor first if you plan to dostrenuous activity (the kind that makesyou breathe hard and sweat) and youare a man over 40 or a woman over 50.Your doctor might be able to give youa go-ahead over the phone, or he orshe might ask you to come in for a visit.

✦ shortness of breath✦ the feeling that your heart is

skipping, racing, or fluttering

✦ blood clots✦ infections or fever✦ unplanned weight loss✦ foot or ankle sores that won’t heal✦ joint swelling✦ pain or trouble walking after

you’ve fallen

✦ a bleeding or detached retina,

eye surgery, or laser treatment

✦ a hernia✦ hip surgery
9

ging (NIA)

m the

his free

ions and

balance,

 can do

entific

A helped

he video

enter.

 informa

physical

lowing

Medicine

Alexandria. VA 22314-1488800-999-2782http://www.apta.orgCenters for Disease Controland Prevention1600 Clifton RoadAtlanta, GA 30333800-311-3435http://www.cdc.govFifty-Plus Lifelong FitnessP.O. Box 20230Stanford, CA 94309650-843-1750http://www.50plus.orgMedlinePlus“Exercise for Seniors”“Exercise and Physical Fitness”http://www.medlineplus.govThe President’s Council onPhysical Fitness and Sports200 Independence Avenue, SWRoom 738-H, Dept. WWashington, DC 20201-0004202-690-9000http://fitness.govSmall Stepswww.smallsteps.gov

National Institute on Aging andthe National Library of Medicine.This site features popular healthtopics, including exercise, for olderadults. It has large type and a “talking”feature that reads the text aloud.

The National Institute on

Aging (NIA) distributes Age Pagesand other materials on a widerange of topics related to healthand aging. Some are in Spanish,as well as English. You can orderany of these publications includingthe exercise book and video or alist of free publications online atwww.niapublications.org, or contact:NIA Information CenterP.O. Box 8057Gaithersburg, MD 20898-8057800-222-2225TTY: 800-222-4225http://www.nia.nih.gov

U.S. Department of Health andHuman ServicesPublic Health ServiceNational Institutes of HealthMay 2004

10
9

m the

his free

ions and

balance,

 can do

entific

A helped

he video

enter.

 informa

physical

lowing

Medicine

800-999-2782http://www.apta.orgCenters for Disease Controland Prevention1600 Clifton RoadAtlanta, GA 30333800-311-3435http://www.cdc.govFifty-Plus Lifelong FitnessP.O. Box 20230Stanford, CA 94309650-843-1750http://www.50plus.orgMedlinePlus“Exercise for Seniors”“Exercise and Physical Fitness”http://www.medlineplus.govThe President’s Council onPhysical Fitness and Sports200 Independence Avenue, SWRoom 738-H, Dept. WWashington, DC 20201-0004202-690-9000http://fitness.govSmall Stepswww.smallsteps.gov

the National Library of Medicine.This site features popular healthtopics, including exercise, for olderadults. It has large type and a “talking”feature that reads the text aloud.

The National Institute on

Aging (NIA) distributes Age Pagesand other materials on a widerange of topics related to healthand aging. Some are in Spanish,as well as English. You can orderany of these publications includingthe exercise book and video or alist of free publications online atwww.niapublications.org, or contact:NIA Information CenterP.O. Box 8057Gaithersburg, MD 20898-8057800-222-2225TTY: 800-222-4225http://www.nia.nih.gov

U.S. Department of Health andHuman ServicesPublic Health ServiceNational Institutes of HealthMay 2004

10
9

he video

enter.

 informa

physical

lowing

Medicine

“Exercise for Seniors”“Exercise and Physical Fitness”http://www.medlineplus.govThe President’s Council onPhysical Fitness and Sports200 Independence Avenue, SWRoom 738-H, Dept. WWashington, DC 20201-0004202-690-9000http://fitness.govSmall Stepswww.smallsteps.gov

NIA Information CenterP.O. Box 8057Gaithersburg, MD 20898-8057800-222-2225TTY: 800-222-4225http://www.nia.nih.gov

U.S. Department of Health andHuman ServicesPublic Health ServiceNational Institutes of HealthMay 2004

10