EXERCISE & PHYSICAL ACTIVITY FOR HEALTHY AGING 

GET FIT FOR LIFE

EXERCISE & PHYSICAL ACTIVITY FOR HEALTHY AGING 

GET FIT FOR LIFE 
 

 

 

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TABLE OF CONTENTS 

THE BENEFITS OF PHYSICAL ACTIVITY 

Why Is Physical Activity So Important? 12 

GETTING STARTED 

What Kinds of Exercises and Physical Activities Improve 

Health and Physical Ability? 20

 Endurance 22

 Strength 24

 Balance 28

 Flexibility 31 

Physical Activity and Everyday Activities Go Together 34 

How Much Activity Do Older Adults Need? 36 

Fit Physical Activity into Your Everyday Life 38 

Starting to Be Active Again After a Break 42 

No More Excuses! Overcome Barriers to Exercise and 

Physical Activity 48 

What You Should Know about Exercising with a 

Chronic Condition 52 

Alzheimer’s disease and related dementias. . . . . . . . . . . . . . . . . . . . 53

 Arthritis........................................................................ 55

 COPD (chronic obstructive pulmonary disease)............. 56

 Type 2 diabetes ............................................................ 57

 Heart disease ............................................................... 58

 Osteoporosis................................................................ 59 

Caregivers and Physical Activity: Take Time for Yourself 60 

Sample Exercises: Getting Fit for Life 62 

4 | Get Fit for Life 
3 EXERCISE SAFELY 67 

4 STAY ON TRACK 

Identify Your Starting Point 77 

Set Your Goals 79 

Write a Plan to Add Exercise and Physical Activity 

to Your Life 82 

Stay Motivated to be Active 84 

5 KEEP GOING 

Resources 92 

Worksheets 102 

WHAT’S INSIDE 

This booklet will 

help you learn about 

exercise and physical 

activity as you age. 

Get Fit for Life | 5 
WHAT’S INSIDE 

You’ve probably heard that 

physical activity, including 

exercise, is good for you. If 

you’re already active, keep 

it up! But it may be time to 

push yourself a little harder, 

try a new activity, or fnd 

new ways to add exercise to 

your daily life. 

6 | Get Fit for Life 
Don’t worry if 

you’re not currently 

active, have never 

exercised, or had 

stopped these 

good habits for 

some reason. It’s 

never too late to 

get moving, and 

by picking up 

this booklet and 

looking through 

it, you’ve taken 

an important step 

toward better 

health. 

WHAT IS THE 

DIFFERENCE 

BETWEEN PHYSICAL 

ACTIVITY AND 

EXERCISE? 

Physical activity 

refers to any bodily 

movement produced 

by skeletal muscles 

that requires energy 

Exercise is a form 

of physical activity 

that is planned, 

structured, repetitive 

and performed with 

the goal of improving 

health or ftness 

Although all exercise 

is physical activity, 

not all physical 

activity is exercise 

Get Fit for Life | 7 
This guide can help you learn about the many 

types and benefts of exercise and physical 

activity, fnd out how to get started, reduce 

your health risks by doing activities safely, 

and celebrate your progress. Included are 

worksheets to record your activities and tips 

to help you be active in ways that suit your 

lifestyle, interests, health and budget. 

Throughout the guide, you’ll fnd personal 

stories and tips that we hope will inspire you 

to be more active every day and to get back 

on track if there’s a break in your routine. 

Whether you’re just starting out, getting 

back to exercising after a break, or are ft 

enough to run a three-mile race, this guide is 

for everyone, including those who live with a 

disability or chronic health concern. 

8 | Get Fit for Life 
To find out how NIA can help 

you be more active, visit our 

website at www .nia .nih .gov/

health/exercise-physical-activity.

Here, you will find exercise 

examples, tracking tools, 

information about safety, tips 

for motivation and more.

Get Fit for Life | 9
10 | Get Fit for Life 
11 | Get Fit for Life 

ITS 

ITY 

THE BENEF

OF PHYSICAL 

ACTIV

CHAPTER 1 
 

WHY IS 

PHYSICAL ACTIVITY 

SO IMPORTANT? 

Eating a nutritious diet 

and maintaining a healthy 

weight are only part of a 

healthy lifestyle. Almost 

anyone, at any age, can 

exercise safely and get 

meaningful benefts. 

12 | Get Fit for Life 
Research shows that regular physical activity, including 

exercise, is important to the physical, emotional and 

mental health of almost everyone. As you age, being 

physically active can help you stay strong and fit 

enough so you can continue to do the things you enjoy 

and maintain your independence. 

In fact, studies show that “taking it easy” is risky. 

Often, inactivity is more to blame than age when 

older people lose the ability to do things on their own. 

Regular physical activity over long periods of time can 

produce long-term health benefits. That’s why health 

experts say that older adults should be regularly active 

throughout each week to maintain optimal health. 

Get Fit for Life | 13
Research shows the benefits 

of physical activity go 

beyond physical well-being. 

Exercise and physical activity 

help support emotional and 

mental health. 

Physical activities — like walking, biking, dancing, 

yoga or tai chi — can improve your mood and 

overall emotional well-being and help reduce 

 feelings of depression and stress; increase your 

 energy level; improve your sleep; and 

 empower you to feel more in control. In 

 addition, exercise and physical activity 

 may possibly improve or help maintain 

 some aspects of cognitive function, such 

 as your ability to shift quickly between 

 tasks, focus your attention on a new 

 activity, or plan an outing with friends 

 or family members. 

14 | Get Fit for Life
Get Fit for Life | 15

What’s more, regular exercise 

and physical activity can 

reduce the risk of developing 

some diseases and disabilities 

that develop as people grow 

older. In some cases, exercise 

can help manage chronic 

conditions. For example, 

studies show that people 

with heart disease, arthritis

and diabetes benefit from 

regular exercise. Exercise also 

helps people with high blood 

pressure, balance problems and 

difficulty walking. 

BEING ACTIVE 

AND EXERCISING 

REGULARLY CAN 

CHANGE YOUR 

LIFE.

“Before I joined 

a water aerobics 

class at the local 

fitness center near 

my home, I spent 

most days on the 

sofa watching 

television,” says 

Marie. “At age 66, 

I now have more 

energy than ever 

and can move more 

easily, and I have 

less back pain.”
16 | Get Fit for Life 

One of the great things 

about physical activity is 

that there are so many ways 

to be active. 

For example, you can be active in short spurts 

throughout the day, or you can set aside 

specific times of the day on specific days of 

the week to exercise. Many physical activities 

— such as brisk walking, raking leaves or taking 

the stairs whenever you can — are free or low 

cost and do not require special equipment. 

You could also try a workout video on YouTube 

or another online service at home. Or, try 

contacting your local fitness center, senior 

center, or parks and recreation department 

about facilities and programs in your area, 

which may offer senior discounts. Staying safe

while you exercise is always important, whether 

you are starting a new activity or have been 

active for a long time. 
 

Today, we know a 

lot more about older 

adults and their 

need to exercise. 

Regardless of health 

and physical abilities, 

older adults can 

gain a lot by staying 

physically active. 

Even if you have 

difculty standing or 

walking, you can still 

exercise and beneft 

from it. In fact, in 

most cases, you have 

more to lose by not 

doing anything! 

KNOW THE BENEFITS 

OF EXERCISE AND 

PHYSICAL ACTIVITY 

Exercise and physical 

activity beneft every 

area of your life Staying 

active can help you: 

Keep and improve 

your strength so you 

can stay as independent 

as possible 

Have more energy to do the things 

you want to do and reduce fatigue 

Improve your balance, lower risk of 

falls and lessen injuries from falls 

Manage and prevent some diseases 

like arthritis, heart disease, stroke, 

type 2 diabetes, osteoporosis and 

some types of cancer, including 

breast and colon cancer 

Perk up your mood and reduce 

feelings of depression 

Sleep better at night 

Reduce levels of stress and anxiety 

 Lose weight or reduce weight 

gain when combined with reduced 

calorie intake 

Control your blood pressure 

Possibly improve or maintain some 

aspects of cognitive function, 

such as your ability to shift quickly 

between tasks or plan an activity 

CHAPTER 2 

GETTING 

STARTED 
 

WHAT KINDS OF EXERCISES AND 

PHYSICAL ACTIVITIES 

IMPROVE HEALTH 

AND PHYSICAL 

ABILITY? 

No matter your age, 

you can fnd activities 

that meet your ftness 

level and needs. 

20 | Get Fit for Life 
Most people tend to focus on 

one type of exercise or activity 

and think they’re doing enough. 

Research has shown that it’s 

important to get all four types of 

exercise: endurance, strength, 

balance and fexibility. Each one 

has diferent benefts. Doing one 

kind also can improve your ability 

to do the others, and variety helps 

reduce boredom and risk of injury. 

QUICK TIP

TEST YOUR EXERCISE 

INTENSITY 

When you’re active, 

try talking: 

If you’re breathing hard 

but can still have a 

conversation easily, it’s 

moderate-intensity 

activity. 

If you can only say a 

few words before you 

need to take a breath, 

it’s vigorous-intensity 

activity. 

Get Fit for Life | 21 
ENDURANCE 

Endurance — also known as 

aerobic — activities increase your 

breathing and heart rate. 

These activities help keep you healthy, improve your ftness, 

and help you perform the tasks you need to do every day. 

Endurance exercises improve the health of your heart, lungs 

and circulatory system. They also can delay or prevent many 

diseases that are common in older adults, such as diabetes, 

colon and breast cancers, heart disease and others. 

22 | Get Fit for Life 
 

 

 

PHYSICAL ACTIVITIES THAT 

BUILD ENDURANCE INCLUDE: 

• Brisk walking

• Yard work (mowing,

raking)

• Dancing

• Jogging

• Swimming

• Biking

• Climbing stairs or hills

• Playing tennis

• Playing basketball

Try to build 

up to at least 

150 minutes of 

activity a week 

that makes you 

breathe hard. 

These activities are called 

endurance activities because 

they build your energy or 

“staying power.” Try to be 

active throughout your day 

to reach this goal and avoid 

sitting for long periods 

of time. 

SAFETY TIPS 

Do a little light activity, such as 

easy walking, before and after 

your endurance activities to warm 

up and cool down 

Listen to your body: endurance 

activities should not cause 

dizziness, chest pain or pressure, 

or a feeling like heartburn 

Be sure to drink liquids when 

doing any activity that makes 

you sweat If your doctor has told 

you to limit your fuids, be sure 

to check before increasing the 

amount of fuid you drink while 

exercising 

If you are going to be outdoors, 

be aware of your surroundings 

Dress in layers so you can add or 

remove clothes as needed for hot 

and cold weather 

To prevent injuries, use safety 

equipment, such as a helmet 

when bicycling 

Get Fit for Life | 23 
STRENGTH 

Your muscular strength can make 

a big diference. When you have 

strong muscles, you can get up 

from a chair by yourself, lift your 

grandchildren, and walk through a 

park. Keeping your muscles 

strong can help with your 

balance and prevent falls 

and fall-related injuries. You 

are less likely to fall when 

your leg and hip 

muscles are 

strong. 

Some people call 

using weight to 

improve your 

muscle strength 

“strength training” 

or “resistance 

training.” 

24 | Get Fit for Life 
STRENGTH EXERCISES INCLUDE: 

LIFTING WEIGHTS 

Try to do strength exercises for all your major muscle 

groups at least two days per week, but don’t exercise 

the same muscle group two days in a row. If you’re just 

starting, you might need to use one- or two-pound 

weights, or no weight at all. Your body needs to get used 

to strength exercises. You can use common objects from 

your home, such as bottled water or soup cans. Or, you can 

use the strength-training equipment at a ftness center or 

gym. Use light weights the frst week, then gradually add 

more. Starting out with weights that are too heavy can 

cause injuries. Use proper form for safety. To prevent injury, 

don’t jerk or thrust weights into position. Use smooth, 

steady movements. Avoid “locking” your arm and leg joints 

in a tightly straightened position. 

Get Fit for Life | 25 
USING A RESISTANCE BAND 

Resistance bands are stretchy elastic bands that come 

in several strengths, from light to heavy. You can use 

them in some strength exercises instead of weights. If 

you are a beginner, try exercising without the band until 

you are comfortable, then add the band. Choose a light 

band if you are just starting to exercise and move on 

to a stronger band when you can do two sets of 10 to 

15 repetitions easily. Hold on to the band tightly (some 

bands have handles) or wrap it around your hand or foot 

to keep it from slipping and causing possible injury. Do 

the exercises in a slow, controlled manner, and don’t let 

the band snap back. 

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SAFETY TIPS: 

Don’t hold your breath during 

strength exercises: Breathe regularly 

Breathe out as you lift or push and 

breathe in as you relax 

Talk with your doctor if you are 

unsure about a particular exercise 

Get Fit for Life | 27 
28 | Get Fit for Life 

BALANCE 

Balance exercises help prevent falls, 

a common problem in older adults 

that can have serious consequences. 

Many lower-body strength exercises 

also will improve your balance. 

Exercises to improve your balance 

include tai chi, a “moving meditation” 

that involves shifting the body slowly, 

gently and precisely while breathing 

deeply.

2.
TRY STANDING ON ONE FOOT, 

THEN THE OTHER. 

If at frst you need support, 

hold on to something 

sturdy. Work your way up 

to balancing without support. 

Try getting up from a chair 

without using your hands 

or arms. 

Marian, 85, has 

found that regular 

tai chi classes have 

improved her balance 

and fexibility. 

“Each morning, I 

join a group at the 

local senior center. 

We practice tai chi 

for about an hour. 

We start with a 

gentle warm-up and 

breathing exercises. 

Our instructor leads 

us step by step 

through certain 

movements. We then 

end with coolingdown exercises. This 

class helps keep 

my arthritis under 

control. It has also 

reduced my fear of 

falling.” 

Get Fit for Life | 29 
T RY T HE HEEL-T O -T OE WA L K . 

As you walk, put the heel of one 

foot just in front of the toes of 

your other foot. Your heel and toes 

should touch or almost touch. 

SAFETY 

TIPS: 

Have a sturdy chair 

or a person nearby 

to hold on to if you 

feel unsteady 

Talk with your 

doctor if you are 

unsure about a 

particular exercise 

30 | Get Fit for Life 
Stretching can improve 

your fexibility. Moving 

more freely will make 

it easier for you to 

reach down to tie your 

shoes or look over your 

shoulder when you 

back up your car. 

Get Fit for Life | 31 

FLEXIBILITY 
TRY THE CALF STRETCH EXERCISE. 

Stand facing a wall. Position yourself slightly 

farther than arm’s length away from the wall, 

with your feet shoulder-width apart. Step 

forward with your left leg and bend your left 

knee. Keeping both feet fat on the foor, bend 

your right knee slightly until you feel a stretch 

in your right calf muscle. Hold position for 10 to 

30 seconds, and then return to starting position. 

Repeat with right leg. 

1 2 

32 | Get Fit for Life 
TRY THE ANKLE STRETCH 

EXERCISE. 

Sit securely toward the 

edge of a sturdy, armless 

chair. Stretch your legs out 

in front of you. Keeping 

your heels on the foor, 

fex your toes of the foor 

and toward you. Hold 

the position for 10 to 30 

seconds. Point your toes 

away from you and hold for 

10 to 30 seconds. 

SAFETY 

TIPS 

Stretch when your 

muscles are warmed up. 

Stretch after endurance 

or strength exercise 

Don’t stretch so far 

that it hurts 

Always remember to 

breathe normally while 

holding a stretch 

Talk with your doctor 

if you are unsure about 

a particular exercise 

Get Fit for Life | 33 
 

PHYSICAL ACTIVITY AND 

EVERYDAY ACTIVITIES 

GO TOGETHER 

Exercise and physical 

activity are good for 

your health. In addition, 

improving your endurance, 

strength, balance and 

fexibility can help with 

your everyday activities. 

34 | Get Fit for Life 
 

QUICK TIP: 

GO SLOW WHEN BEGINNING 

AN EXERCISE ROUTINE 

If you haven’t been active for a 

long time, it’s important to start 

out at a low level of efort and work 

your way up slowly Beginning 

slowly will help you become more 

ft without straining your body 

35 | Get Fit for Life Get Fit for Life | 35 
36 | Get Fit for Life 

HOW MUCH ACTIVITY

D O OL DE R A DULT S NE E D ? 

According to the Physical 

Activity Guidelines for 

Americans you should 

do at least 150 minutes 

(21⁄2 hours) a week of 

moderate-intensity 

aerobic activity,* like brisk 

walking or fast dancing. 

*See Quick Tip: Test Your Exercise Intensity on page 21.
Being active at least three 

days a week is best but doing 

anything is better than doing 

nothing at all. You should 

also do muscle-strengthening 

activities, like lifting weights 

or doing push-ups, at least 

two days a week. The 

Physical Activity Guidelines 

recommend that as part of 

your weekly physical activity, 

you do multicomponent 

physical activity that includes 

balance training as well 

as aerobic and musclestrengthening activities. If 

you prefer vigorous-intensity 

aerobic activity (like running), 

aim for at least 75 minutes 

a week. 

Get Fit for Life | 37 
FIT PHYSICAL ACTIVITY INTO 

YOUR EVERYDAY LIFE 

There are many ways to 

squeeze a little physical 

activity into your day. To 

get the most out of your 

eforts, they need to be a 

regular part of your life. 

 

38 | Get Fit for Life 
Here are some ideas to help: 

MAKE IT A PRIORIT Y.

Remember that being active is 

one of the most important things 

you can do each day to maintain 

and improve health. (See 

Questions to Ask Yourself about 

Everyday Activities on page 107.)

MAKE IT EASY.

You are more likely to exercise if 

it’s a convenient part of your day.

• Walk every aisle of the grocery 

store when you go shopping.

• Try being active first thing in 

the morning before you get 

too busy.

• Combine physical activity with 

a task that’s already part of 

your day, such as walking the 

dog or doing household chores.

• Join a gym or local senior

center that’s close to your 

home and easy to get to.

• Take one or more flights of stairs 

– e.g., one up and two down.

Tom prefers to start 

his day with exercise 

as part of his daily 

routine. 

“ Each morning, 

I do stretching 

exercises, then 

hop on my 

exercise bike or 

take a walk in my 

neighborhood. 

Exercise helps 

me stay active 

and gives me 

energy to keep 

up with my three 

grandchildren.” 

1

2

Get Fit for Life | 39
MAKE IT SOCIAL.

Many people agree that an 

“exercise buddy” keeps them 

going and gives them the 

added benefit of emotional 

support.

• Take a walk during lunch with 

co-workers.

• Try a dance class — salsa, 

tango, square dancing — it’s 

up to you.

• Use family gatherings as a 

time to play team sports or 

do outdoor activities.

• Playing tennis may be 

for you if you enjoy 

two-person activities.

• If group activities appeal 

to you, try a sport such as 

pickleball or join an exercise 

class.

• Set regular meetups to 

exercise as a group for 

accountability and a sense 

of camaraderie.

MOVE MORE AND 

STAY CONNECTED

Consider starting a 

walking club with 

friends or an exercise 

class at your local 

library. 

Learn more at 

www.nia.nih.gov.

3

40 | Get Fit for Life
MAKE IT FUN. 

Do activities you enjoy to make 

exercise more fun. If you love the 

outdoors, try biking or hiking, or 

try listening to music while you 

garden or wash the car.

MAKE IT HAPPEN. 

Plan to be active in many places 

and in many ways.

• Be realistic based on how 

physically active you are now. 

(See Questions to Ask Yourself 

about Getting Ready to 

Exercise on page 103.)

• Be specific about the details. 

(See Questions to Ask Yourself 

about Making Regular Physical 

Activity a Habit on page 105.)

• Make a weekly worksheet that 

details your activities (see 

page 117).

Search for Move Your Way: Tips 

for Busy Days on YouTube for 

more tips on fitting more activity 

into your day.

Here are some ideas that 

don’t cost a dime.

Go for a hike in a park or up and down 

some stairs.

Make your own weights 

with water bottles or 

other household items.

Participate in a community-sponsored 

cleanup or fun run/walk.

Join a local recreational sports league.

Walk or roll with friends or family

at the mall or around your neighborhood.

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STARTING TO BE ACTIVE AGAIN 

AFTER A BREAK 

Getting into a regular exercise 

routine is important, but things 

may happen in life that can 

disrupt your best intentions. 

Life events that can interrupt your exercise routine 

include illness, new caregiving responsibilities, the 

death of a loved one, traveling for business or vacation, 

visiting children and grandchildren, a new job, or 

moving to a new home. 

42 | Get Fit for Life 
 

 

 

These breaks can make it hard to stick with your 

regular activities, so 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 there 

will be times when you won’t want to exercise, 

won’t be able to, or it feels too hard. You are not 

alone; everyone has those feelings. 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, injury or new 

symptoms. He or she can help give you the boost 

you need to move past the hurdle. 

 Think about the reasons you started being 

active 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. 

Get Fit for Life | 43 
 

 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’t done 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 

confdence you need to resume a regular 

exercise program. 

 Start again at a comfortable level if you 

haven’t been active for several weeks. Then 

gradually build back up. With a little time, you’ll 

be back on track. 

44 | Get Fit for Life 
successful. Don’t worry about the time you missed. 

What’s important is to focus on your ftness goals 

and start again at whatever level is possible for you. 

 

 

 Think creatively about other ways to be active 

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 fexible. When your grandchildren come for a 

visit, reschedule your activity for during their nap 

time, or take them with you for a walk. 

 Believe in yourself! Feel confdent that even if your 

activity is interrupted, you can start again and be 

Get Fit for Life | 45 
 

 TIPS ON COPING WITH 

BREAKS IN YOUR ROUTINE 

T E M P O R A R Y I N T E R R U P T I O N S 

A Change in Your Situation 

• When you’re on vacation, visit the hotel ftness center 

Bring along your exercise clothing or equipment 

(resistance band, bathing suit or walking shoes) Get out 

and see the sights on foot rather than just by tour bus or 

car Consider renting a bike 

• Caring for an ill spouse can understandably interrupt 

your exercise routine Work out to an exercise video 

when your spouse is napping Ask a family member or 

friend to come over so you can go for a walk 

A Change in Your Health 

• If a temporary illness such as the fu keeps you out of 

action for a few weeks, wait until you feel better and 

then start your activity again Gradually build back up to 

your previous level of activity 

46 | Get Fit for Life 
 

Sometimes the reason you 

stop exercising is temporary; 

other times it’s a longer-term 

interruption. Here are some 

ways to manage these breaks: 

LONG-TERM INTERRUPTIONS 

A Change in Your Situation 

• If your exercise buddy moves away, ask another friend 

to go with you on your daily walk Join an exercise 

class at your local community or senior center This is a 

great way to meet other active people 

• If you move to a new community, check out the ftness 

centers, parks, and recreation associations in your new 

neighborhood Look for activities that match your 

interests and abilities Get involved! 

A Change in Your Health 

• If you are recovering from surgery or have had a 

signifcant illness or change in your health, talk with 

your doctor about specifc exercises and activities you 

can do safely when you’re feeling better Start slowly 

and gradually build up your activities as you become 

stronger 

Get Fit for Life | 47 
NO MORE EXCUSES! 

OVERCOME BARRIERS TO EXERCISE AND 

PHYSICAL ACTIVITY 

Common barriers that keep 

people from being or staying 

physically active include lack of 

motivation, time and enjoyment, 

or simply inconvenience. 

Don’t let these stop you from 

exercising! 

*See Questions to Ask Yourself about Your Exercise and Physical Activity 

Barriers on page 109. 

48 | Get Fit for Life 
Check out these tips to learn how 

you can stop making excuses and get 

moving to improve your health. 

No time. 

Do physical activities frst 

thing in the morning or 

combine physical activity 

with a task that’s already 

part of your day. 

Too boring. 

Do things you enjoy and 

try new activities to keep 

physical activity interesting 

and fun. 

Too expensive. 

You can use a pair of 

comfortable, non-skid shoes 

for many activities and 

soup cans or water bottles 

to strength train. 

Too tired. 

Regular, moderate physical 

activity can help reduce 

fatigue and even help you 

manage stress. 

Get Fit for Life | 49 
50 | Get Fit for Life 

Exercising If You Have a 

Chronic Condition

Almost anyone, at any age, can 

do some type of physical activity.

You can still exercise even if you have a health condition 

like heart disease, arthritis, chronic pain, high blood 

pressure or diabetes. In fact, physical activity may help. For 

most older adults, brisk walking, riding a bike, swimming, 

weightlifting and gardening are safe, especially if you build 

up slowly. 

For people with many types of physical disabilities, physical 

activity can reduce pain and improve fitness, physical 

function and quality of life. People who are active and have 

Parkinson’s disease, multiple sclerosis, a spinal cord injury 

or a stroke have better physical function, including walking 

ability, than less active adults with the same conditions. Check 

out resources from the National Center on Health, Physical 

Activity and Disability for tips on adapting physical activities 

for people with disabilities. 

If you have any symptoms 

that haven’t been diagnosed, 

or if you have a chronic 

condition that is not being 

monitored by a doctor, check 

with your health care provider 

before beginning an exercise 

routine.
Exercising When You are 

Overweight 

If you are overweight, don’t 

let that stop you from doing all 

kinds of physical activity, 

including all four types of exercise. If you have difculty 

bending or moving easily or simply feel self-conscious, try 

diferent activities, like walking, water exercises, dancing or 

weightlifting, to see what works best for you. Anything that 

gets you moving — even for only a few minutes a day in the 

beginning — is a healthy start. 

Get Fit for Life | 51 
WHAT YOU SHOULD KNOW ABOUT 

EXERCISING WITH A 

CHRONIC CONDITION 

52 | Get Fit for Life 

Read more about 

exercise and 

physical activity 

for specifc 

chronic conditions. 

 
ALZHEIMER’S DISEASE AND

RELATED DEMENTIAS

Being active and getting exercise may help people with 

Alzheimer’s or other dementias feel better and can help 

them maintain a healthy weight and have regular toilet 

and sleep habits. If you are a caregiver, you can exercise 

together to make it more fun. 

Researchers are assessing the benefit of exercise to delay 

mild cognitive impairment (MCI) in older adults, and to 

improve brain function in older adults who may be at risk 

for developing Alzheimer’s disease. Older adults with MCI 

may be able to safely do more vigorous forms of exercise, 

similar to older adults without MCI, provided there are no 

other underlying health concerns.

Get Fit for Life | 53
54 | Get Fit for Life 

• Take a walk together each 

day. Exercise is good for 

caregivers, too!

• Use exercise videos or 

check online to see if there 

is a program to help older 

adults exercise. 

• Put some music on 

and dance.

• Be realistic about how much 

activity can be done at one 

time. Several short “miniworkouts” may be best. 

• Make sure he or she wears 

comfortable clothes and 

shoes that fit well and are 

made for exercise.

• Make sure he or she drinks 

water or juice after exercise. 

Even if the person has 

trouble walking, they 

may be able to: 

• Do simple tasks

around the home, 

such as washing dishes

and dusting. 

• Use a stationary bike. 

• Use soft rubber

exercise balls or 

balloons for stretching 

or throwing back and 

forth. 

• Use stretching bands. 

• Lift weights or 

household items such 

as soup cans. 

T IP S F OR HE L P ING A P E R S ON W I T H DE ME N T I A S TAY A C T I V E : 
ARTHRITIS

For people with arthritis, exercise can reduce joint pain 

and stiffness. It can also help with losing weight, which 

reduces stress on the joints.

Flexibility exercises such as upper- and lower-body 

stretching and tai chi can help keep joints moving, relieve 

stiffness and give you more freedom of movement for 

everyday activities.  

Strengthening exercises, particularly weight-bearing 

exercises, such as weightlifting, will help you maintain or 

add to your muscle strength to support and protect your 

joints. 

Endurance exercises make the heart and arteries healthier 

and may lessen swelling in some joints. Try low-impact 

options such as swimming and biking.

If you have arthritis, you may need to avoid 

some types of activity when joints are 

swollen or inflamed. If you 

have pain in a specific joint 

area, for example, you 

may need to focus on 

another area for a 

day or two.

Get Fit for Life | 55
COPD (CHRONIC OBSTRUCTIVE 

PULMONARY DISEASE) 

If you have COPD, talk with your health care provider or 

a pulmonary therapist for specifc recommendations. You 

may be able to learn some exercises to help your arms 

and legs get stronger and/or exercises that strengthen the 

muscles needed for breathing. 

Pulmonary rehabilitation is a program that helps you 

manage your disease with physical activity and counseling. 

It can help you stay active and carry out your day-to-day 

tasks. 

56 | Get Fit for Life 
TYPE 2 DIABETES

You can take small steps to prevent or delay the onset 

of type 2 diabetes. Losing weight may help. Healthy 

eating and being physically active can make a big 

difference. Work with your doctor to set up a plan to help 

you make healthier food choices and get regular physical 

activity.

If you already have diabetes, exercise and physical activity 

can help manage the disease and help you stay healthy 

longer. Walking and other forms of daily exercise can help 

improve glucose levels in older people with diabetes. Set a 

goal to be more active most days of the week and create 

a plan for being physically active that fits into your life and 

that you can follow. Your health care team can help. 

EASY STEPS TO BE MORE ACTIVE:

• Stretch during TV commercial breaks.

• Walk around when you talk on the 

phone.

• Take more steps by parking farther 

away from stores or your office.

Learn more about preventing and managing diabetes from 

the National Institute of Diabetes and Digestive and Kidney 

Diseases at www.niddk.nih.gov. 

Get Fit for Life | 57
Regular endurance 

exercise has 

helped Sidney 

stay healthy 

after major heart 

surgery. 

“About fve years 

ago, I had triple 

bypass surgery 

I didn’t exercise 

much before my 

surgery, but I 

knew I needed to 

be more active 

to stay healthy I 

was worried about 

pushing myself 

I started slowly 

and gradually 

built up to running 

outside and on 

the treadmill at 

my gym Being 

active makes me 

feel better and 

it’s good for my 

heart ” 

58 | Get Fit for Life 

HEART DISEASE 

Your heart keeps your body running. As 

you grow older, some changes in the 

heart and blood vessels are normal, but 

others are caused by disease. Choices 

you make every day, such as eating 

healthy, maintaining a healthy weight 

and aiming to be more physically 

active, can contribute to heart health. 

Inactive people are nearly twice as likely 

to develop heart disease as those who 

are active. A lack of physical activity 

can worsen other heart disease risk 

factors as well, such as high blood 

cholesterol and triglyceride levels, 

high blood pressure, diabetes and 

prediabetes, and being overweight and 

having obesity. Being physically active 

is one of the most important things you 

can do to keep your heart healthy. Aim 

for at least 150 minutes of moderateintensity aerobic activity a week. 
OSTEOPOROSIS

Your bones and muscles will be 

stronger if you are physically 

active. Weight-bearing exercises, 

which force you to work 

against gravity, such as walking, 

jogging or dancing three to 

four times a week, are best for 

preventing osteoporosis. Try 

some strengthening and balance 

exercises, too, to help you 

avoid falls, which could cause a 

broken bone.

Get Fit for Life | 59

PHYSICAL ACTIVITY 

AND CANCER

Studies have shown 

that physical activity 

may reduce your risk 

for many types of 

cancer, including colon, 

breast and kidney . In 

addition, exercise — 

both before and after a 

cancer diagnosis — may 

help to improve survival 

in some cancers, 

particularly during and/

or after treatment . 

Being active can also 

lead to improvements 

in anxiety, depression, 

fatigue and overall 

quality of life among 

cancer survivors . 

Physical activity 

also plays a role in 

reducing the adverse 

effects of some cancer 

treatments . 
60 | Get Fit for Life 

C A R E GI V E R S A ND P H Y S IC A L A C T I V I T Y: 

TAKE TIME FOR YOURSELF

Are you a caregiver providing 

support for a spouse, friend or 

relative? Taking care of yourself 

is one of the most important 

things you can do as a caregiver. 

Make sure you are making time for yourself, eating healthy 

foods and being active. Finding time for regular exercise can 

be very important to your physical and mental well-being. 

Physical activity can help reduce feelings of depression and 

stress, help you improve your health and prevent chronic 

diseases. 
Learn how to take time for yourself to stay 

physically active:

• Take exercise breaks throughout the day. 

Try three 10-minute “mini-workouts” instead of 

30 minutes all at once.

• Make an appointment with yourself to 

exercise. Set aside specific times and days of 

the week for physical activity.

• Exercise with a friend and get the added 

benefit of emotional support.

• Ask for help at home so you can exercise.

• If possible, find ways to be active with the 

person you’re caring for. Both of you can 

benefit from physical activity!

Get Fit for Life | 61
SAMPLE EXERCISES: 

GETTING FIT FOR LIFE 

Many diferent exercises can 

improve your health and 

independence. Whatever type of 

exercise or physical activities you 

do, gradually work your way up 

to include endurance, strength, 

balance and fexibility exercises. 

Check out these resources to 

learn what exercises can help 

you to stay healthy as you get 

older. Learn how to ft exercise 

into your daily life safely and get 

motivated to get moving! 

62 | Get Fit for Life 
• Try NIA videos of varying lengths 

to improve your strength, balance 

and flexibility. Get going with 

NIA’s 10-minute and 15-minute

sample workouts for older 

adults. www.youtube.com/user/

NatlInstituteOnAging/videos

• Move Your Way is a U.S. 

Department of Health and 

Human Services physical activity 

campaign built around the 

second edition of the Physical 

Activity Guidelines for Americans.

Rather than relying on a one-sizefits-all approach, this campaign 

emphasizes personalized, 

practical strategies that people 

can use to fit more activity into 

their busy lives. Check out the 

Move Your Way website at 

https://health.gov/moveyourway

for an activity planner, videos, 

a fact sheet for older adults and 

other tips to make it easier to 

get more active. 

For Michelle, one 

of the benefits of 

exercise includes 

reducing stress. 

“After work, I 

love going to my 

yoga class, which 

makes me slow 

down and breathe. 

I’m also building 

my strength, and 

stretching and 

toning my muscles, 

which makes me 

more flexible. 

Afterward, I feel 

calmer and more 

relaxed. I am less 

anxious about 

things.”

Get Fit for Life | 63
64 | Get Fit for Life 

• SilverSneakers is a free health and fitness program 

for adults 65+ that is included with many Medicare 

plans. You can exercise at a fitness center such as a 

gym or community center, or at home by accessing 

on-demand how-to videos, classes and workouts. 

• Eat Smart, Live Strong from the U.S. Department 

of Agriculture is designed to increase fruit and 

vegetable consumption and physical activity among 

adults 60 to 74 who are participating in or eligible 

for Food and Nutrition Service nutrition assistance 

programs. The initiative addresses the unique 

learning needs of older adults and provides games 

and activities, opportunities to socialize, and simple 

exercises to demonstrate physical activity.

• The American Heart Association’s Healthy for GoodTM

campaign is aimed at creating lasting change in your 

health and your life with this approach: Eat smart. 

Add color. Move more. Be well. You can find sciencebased fitness information on exercises, walking and 

other ways to stay active, how to stay motivated, and 

health and safety tips. 
• The Arthritis 

Foundation’s 

Walk with 

Ease program 

can help 

participants 

develop a walking plan that meets 

their particular needs, stay motivated, manage pain and 

exercise safely. Resources include an online walking 

tool where you can record your activity and track your 

steps with a mobile app and how-to videos on warming 

up, stretching and strengthening exercises. Benefits 

may include increased walking distance and speed, 

decreased pain and decreased depression. You can also 

find arthritis resources from the Centers for Disease 

Control and Prevention on page 94. 

• Check out the National Council on Aging’s Center for 

Healthy Aging for evidence-based physical activity 

programs that may be available in your community: 

strength training, exercise for frail older adults, older 

adults with osteoarthritis, and more. Also, learn about 

exercise programs for fall prevention. 

• The YMCA offers evidence-based group exercise 

programs for older adults to improve fitness and 

balance for falls prevention. 

Get Fit for Life | 65

CHAPTER 3 

EXERCISE 

SAFELY 
68 | Get Fit for Life

while you exercise is always important,

STAYING SAFE 

whether you’re starting a new activity or 

haven’t been active for a long time.

Use these tips to play it safe and reduce your risk of injury.

✓ START SLOWLY.

Little by little, build up your activities and

how hard you work at them.

✓ DON’T HOLD YOUR BREATH

during strength exercises. That could cause

changes in your blood pressure. It may seem 

strange at first, but you should breathe 

out as you lift and breathe in as you 

relax. 

✓ USE SAFETY EQUIPMENT.

For example, wear a helmet for

bike riding.
✓ FIND THE RIGHT SHOES

for walking or jogging: 

• Choose shoes that are made 

for the type of physical activity 

you want to do.

• Look for shoes with flat, nonskid soles, good heel support, 

enough room for your toes and 

a cushioned arch that’s not too 

high or too thick.

• Make sure the shoes fit well 

and provide proper support 

for your feet.

• Check your shoes regularly 

and replace them when they’re 

worn out. You need new shoes 

when: 

• The tread is worn out

• Your feet feel tired 

after activity

• Your shins, knees 

or hips hurt after 

activity

WHAT ARE SIGNS 

THAT I SHOULD

STOP 

EXERCISING?

• Have pain or pressure

in your chest, neck, 

shoulder or arm 

• Feel dizzy or sick to 

your stomach 

• Break out in a cold 

sweat

• Have muscle cramps 

• Feel severe pain in 

joints, feet, ankles or 

legs

Stop exercising if you: 

Get Fit for Life | 69
70 | Get Fit for Life 

✓ WEAR COMFORTABLE, LOOSEFITTING CLOTHES that allow you to 

move freely but won’t catch on other objects.

✓ Unless your doctor has asked you to limit 

fluids, be sure to DRINK PLENTY OF 

FLUIDS before, during and after activities, 

even if you don’t feel thirsty. 

✓ ALWAYS BEND FORWARD FROM 

THE HIPS, NOT THE WAIST. If your 

back is straight, you’re probably bending the 

right way. 

✓ WARM UP YOUR MUSCLES BEFORE 

YOU EXERCISE. Try walking and light arm 

pumping first. After exercising, cool down by 

stretching for about five minutes to slow your 

heart rate and breathing as well as to relax 

the muscles you just used. 
✓ EXERCISE SHOULD NOT HURT OR 

MAKE YOU FEEL REALLY TIRED. 

You might feel some soreness, a little 

discomfort or a bit of weariness, but you 

should not feel pain. In fact, in many ways, 

being active will probably make you feel 

better. 

✓ PAY ATTENTION TO YOUR 

SURROUNDINGS WHEN EXERCISING 

OUTDOORS. Consider possible traffic 

hazards, the weather, uneven 

walking surfaces and others around 

you. Walk during the day or in welllit areas at night. Ask someone to 

go with you.

Get Fit for Life | 71
72 | Get Fit for Life 

✓ DRESS APPROPRIATELY FOR THE 

TEMPERATURE OUTDOORS, or opt 

for an indoor activity if it’s very hot or 

cold outside. For hot weather, wear lightcolored, loose-fitting clothes in natural 

fabrics. Dress in layers so you can remove 

clothing as your body warms up from 

activity. For cold weather, wear several layers 

of loose clothing. The layers will trap warm 

air between them. Avoid tight clothing, which 

can keep your blood from flowing freely and 

lead to loss of body heat. Wear a waterproof 

coat or jacket if it’s snowy or rainy, along with 

a hat, scarf and gloves.

If you have specific health conditions, discuss 

your exercise and physical activity plan with 

your health care provider. (See What You 

Should Know about Exercising with a Chronic 

Condition on page 52.)
To help you get 

active safely and 

avoid injuries, go 

to www.youtube.

com/user/

NatlInstituteOn 

Aging/videos to 

watch exercise 

safety videos on 

how to stay safe 

while doing four 

types of exercise, 

choosing the right 

fitness shoes and 

clothes, exercising 

safely in hot and 

cold weather, 

bicycle safety tips

and exercising

safely outdoors.

TALKING WITH 

YOUR HEALTH CARE

PROVIDER 

ABOUT EXERCISE & PHYSICAL 

ACTIVITY 

While many people may not 

need to check with their health 

care provider, it might be a good 

idea, especially if you have a 

chronic condition or other health 

problems, aren’t active and 

want to start a vigorous exercise 

program, or plan to significantly 

increase your physical activity . 

Your activity level is an important 

topic to discuss with your 

health care provider as part of 

your ongoing health care . 

Get Fit for Life | 73

CHAPTER 4 

STAY ON 

TRACK 
Now that you’re ready to 

become more active, get the 

most from your activities and 

do them safely, how will you 

get started? 

The key is to know your starting point and build slowly 

from there. Knowing your starting point will help you 

pick activities that are comfortable and realistic for you. 

Starting out this way will help you be successful. 

76 | Get Fit for Life 
IDENTIFY YOUR STARTING POINT 

Think about a typical weekday and weekend day. How 

much time do you spend sitting? How much time are 

you active? When you’re up and moving, what kind of 

activities are you doing? 

To fgure out your activity level, try using an activity 

log. For a couple of weekdays and a weekend, keep 

track of how much time you exercise or are physically 

active by noting how much time you spend doing each 

activity. 

Use the Find Your Starting Point worksheet on page 111 

to help you get started. 

You can use the last column of this worksheet to write 

down ways you think you can add activity to your 

daily routine. If you’re not active yet, aim for a modest 

beginning and build from there. If you are already 

pretty active, you can be more ambitious about adding 

to your activities. 

Get Fit for Life | 77 
QUICK 

TIP: 

OVEREXERTION 

Overexertion 

can cause 

injury, which 

may lead to 

quitting A 

steady rate 

of progress 

and building 

on successes is 

the best 

approach 

How can you tell if you’re getting 

more ft? As you increase your 

activity, you’ll probably notice 

other signs that you’re becoming 

more ft, such as increased energy, 

greater ability to perform daily 

tasks, or even an improved outlook 

on life. 

How can you check your progress? 

Use the Monthly Progress Test 

on page 113 to see if you are 

continuing to progress and need 

to update your goals. Each month, 

you will likely see an improvement. 

78 | Get Fit for Life 
SET YOUR GOALS 

Many people find that having a firm goal in mind motivates 

them to move ahead on a project. Goals are most useful when 

they are specific, realistic and important to you. Consider 

both short- and long-term goals. Your success depends on 

setting goals that really matter to you. Use the Goal-Setting 

Worksheet on page 119 to help you get started. Write down 

your goals, put them where you can see them often and 

review them regularly. 

Short-term goals will help you make physical activity a 

regular part of your daily life. For these goals, think about the 

things you’ll need to get or do in order to be physically active. 

For example, you may need to buy walking shoes or fill out a 

Weekly Exercise and Physical Activity Plan (see page 117) so 

you can figure out how to fit physical activity into your busy 

day. Make sure your short-term goals will truly help you be 

active. Here are a few examples of short-term goals: 

• Today, I will decide to be more active. 

• Tomorrow, I will find out about exercise classes in my area. 

• By the end of this week, I will talk with my friend about 

exercising with me a couple of times a week. 

• In the next two weeks, I will make sure I have the shoes and 

comfortable clothes I need to start the activity I selected.

• By the end of the month, I will start an exercise class or 

physical activity.

Get Fit for Life | 79
For Carl, 77, 

being able to do 

the things he enjoys 

motivates him to 

exercise every day. 

“I lift weights 

with my personal 

trainer at my gym 

twice a week and 

do stretching 

exercises I also 

like bowling and 

fshing I exercise 

so I can stay 

ft It also helps 

keep my muscles 

strong and I have 

more energy to 

get going each 

day ” 

80 | Get Fit for Life 

If you’re already active, think 

of short-term goals to increase 

your level of physical activity. For 

example, over the next week or 

two, if you can have a conversation 

as you walk, work toward moving 

at a pace where the conversation 

becomes a little more challenging, 

increasing the amount of weight 

you lift, or trying a new kind of 

physical activity. No matter your 

starting point, reaching your shortterm goals will make you feel 

good and give you confdence to 

progress toward your long-term 

goals. 
After you write down your short-term goals, you can 

identify your long-term goals. Focus on where you 

want to be six months, a year or two years from now. 

Long-term goals also should be realistic, personal and 

important to you. Here are a few examples: 

• By this time next year, I will swim one mile 

three times a week. 

• Next summer, I will be able to play 

catch with my grandchildren. 

• In six months, I will have my 

blood pressure under control by 

increasing my physical 

activity and following 

my doctor’s advice. 

Add your own 

long-term goals to 

the Goal-Setting 

Worksheet (see 

page 119). 

Get Fit for Life | 81
WRITE A PLAN TO ADD EXERCISE AND 

PHYSICAL ACTIVITY TO YOUR LIFE 

Some people find that writing an exercise and physical activity

plan helps them be accountable. See if this works for you. 

To get started, visit www.nia.nih.gov/health/how-older-adultscan-get-started-exercise#plan. Be sure the plan is realistic 

for you to do, especially as you gain experience in how to be 

active. You might even make a contract with a friend or family 

member to carry out your plan. Involving another person can 

help you keep your commitment. 

Make your plan specific and grounded in your goals. For 

each exercise or activity you choose, include: 

• What kind of activity you plan to do

• Why you want to do it 

• When you will do it 

• Where you will do it 

Start out with realistic activities based on how physically 

active you are now. Don’t expect to go 

from couch potato to super athlete 

right away. Regularly review and 

update your plan and long-term 

goals so that you can build on 

your success. You can use a 

Weekly Exercise and Physical 

Activity Plan (see page 117) to 

write down your activities or the 

Move Your Way Activity Planner,

to personalize your activities. 

82 | Get Fit for Life
Don’t forget to 

build rewards into 

your plan . Maintain 

a list of rewards to 

use when specific 

goals are achieved . 

Treat yourself to 

something special: 

a movie, a trip to 

the museum, a new 

audiobook or a 

massage . Celebrate 

your successes!

QUICK TIP 

REWARDS FOR BEING 

ACTIVE

Watch these Move Your Way

videos (see page 96) for more tips 

on getting motivated. 

Track your progress with 

before-and-after pictures and 

measurements, increased weight 

or reps, or increased ability to do 

certain activities, like picking up 

grandkids, unloading groceries, 

climbing stairs or improving balance.

You can use the Move Your 

Way Activity Planner to build a 

personalized weekly activity plan 

and find tips for fitting activity into 

your daily routine. Go to 

https://health.gov/MoveYourWay/

Activity-Planner. 

Get Fit for Life | 83
84 | Get Fit for Life 

STAY MOTIVATED TO BE ACTIVE

When it comes to motivation, 

the first few months are crucial. 

If you can stick with an exercise 

routine or physical activities you 

enjoy for at least six months, it’s 

a good sign that you will be able 

to make exercise and physical 

activity a regular part of your 

everyday life.
Once you start being physically 

active, you will begin to see results 

in just a few weeks. You’ll probably 

notice signs that you’re getting 

more fit: 

• You have more energy and feel 

stronger. 

• Your overall mood and outlook on 

life have improved. 

• It’s easier to do your usual daily 

activities. 

• Climbing a couple of flights of 

stairs is easier. 

• You can do activities faster or for 

longer than before. 

• It’s easier to get into and out of a 

car. 

• You can get down on the floor to 

play a game with your grandchildren

and get back up again more easily 

when the game is over. 

• You’re sleeping better at night. 

• You have less pain when you move 

around.

• Symptoms of an ongoing health 

condition may improve.

This tells you that your body is 

getting used to a higher level of 

activity. 

HOW CAN YOU 

MAKE PHYSICAL 

ACTIVITY A HABIT?

• Determine your 

purpose.

• Identify your 

starting point. 

• Make a realistic 

plan. Start small.

• Set goals.

• Do some physical 

activity on most 

days of the week.

• Vary your 

activities. Increase 

your effort over 

time.

• Track your 

progress. 

Get Fit for Life | 85
QUICK 

TIP: 

HITTING THE GYM 

Some people 

fnd that going 

to a gym 

regularly or 

working with a 

ftness trainer 

helps them 

stay motivated 

86 | Get Fit for Life 

When you 

see signs that 

your ftness is 

improving, it’s 

time to build on 

those benefts 

by doing more. 

Keep your starting 

point in mind, 

though. For some 

people, switching 

from one- to twopound weights 

is a big step 

forward. For 

others, building up 

to walking briskly 

or even running is 

a reasonable goal. 
No matter your starting point: 

• Add new physical activities. Be creative and try 

some new activities that will keep your interest! 

Sign up for dance lessons. Talk to your friends 

about bowling together once a week. Join a water 

aerobics class. Save gas by walking to your nearby 

grocery store. Can you trade in your self-propelled 

lawn mower for a push mower? 

Get Fit for Life | 87 
Having fun and 

socializing are major 

reasons why Sylvia 

exercises. 

“Once I retired two 

years ago, I started 

a walking club 

with my friends 

to stay connected 

and active We get 

together three times 

a week to walk in the 

park or at the local 

Y We count our laps 

and keep a record 

of our progress 

We help each other 

set exercise goals 

to work toward 

and stay on track 

They help me stay 

motivated and I have 

fun ” 

88 | Get Fit for Life 

• Review your goals. As your body 

gets used to a level of exercise, 

you’ll need to vary your exercise 

or do more physical activity in 

order to see additional progress. 

If you are able, do your activities 

longer, farther or harder. If you walk 

30 minutes at lunch time every 

day, increase it to 40 minutes. 

If you only have 30 minutes for 

lunch, pick up the pace so you’re 

walking faster and farther in the 

same amount of time. Try using 

a step counter, pedometer or 

wearable activity tracker to track 

your progress. Seeing the number 

of steps add up can be great 

motivation. If you usually swim half 

a mile, build up to three-quarters of 

a mile. 
 

Use a stronger resistance band 

when you do strength exercises. 

Set small, realistic goals, check 

your progress and reward 

yourself when you reach your 

goal. 

• Do the activities more often. 

Spend time in your garden more 

often. Head over to the gym 

three times a week instead of 

two. Walk for exercise every day. 

Physical activity is a great way to 

have fun safely, be with friends 

and family, enjoy the outdoors, 

improve your ftness for your 

favorite sport and maintain 

your independence. You also 

gain substantial and sustainable 

health benefts from regular 

physical activity. The best way to 

be physically active is to make it 

a lifelong habit. Find something 

you enjoy doing, include it in 

your regular routine and try to 

increase your level of activity 

over time. 

Once you get 

started, keep 

going! 

STICKING WITH IT: 

WHAT 

WORKS? 

You’re more likely to 

stay active if you: 

• Think you will 

beneft from your 

activities 

• Include activities 

you enjoy 

• Feel you can do the 

activities correctly 

• Believe the activities 

are safe 

• Have regular access 

to the activities 

• Can ft the activities 

into your daily 

schedule 

• Find that the 

activities are 

afordable 

• Can see the benefts 

of regular exercise 

and physical activity 

Get Fit for Life | 89 
90 | Get Fit for Life 
91 | Get Fit for Life 

CHAPTER 5 

KEEP GOING 
RESOURCES 

Local ftness centers or hospitals might be able to help you 

fnd a physical activity program that works for you. You also 

can check with local religious groups, senior and civic centers, 

recreation associations, parks, YMCAs, YWCAs, Jewish 

Community Centers, public libraries or even area shopping 

malls for exercise, wellness or walking programs. 

92 | Get Fit for Life 
The National Institute on Aging offers 

free information about health and 

aging in English and Spanish.

National Institute on Aging Information Center

800-222-2225 (toll free) | 800-222-4225 (TTY/toll free)

niaic@nia.nih.gov | www.nia.nih.gov

Visit www.nia.nih.gov/health to find more health and aging 

information from NIA and subscribe to email alerts. 

Visit https://order.nia.nih.gov to order free print publications. 

Looking for more information on how to begin an exercise 

plan and keep going? Visit the National Institute on Aging 

website at www.nia.nih.gov/health/exercise-physical-activity

for exercise examples, tracking worksheets and tips to help 

you stay motivated. Also, check out these videos on the 

National Institute on Aging YouTube channel at 

www.youtube.com/user/NatlInstituteOnAging.

10-minute Sample Workout for Older Adults

15-minute Sample Workout for Older Adults

Bicycle Safety Tips

Choosing the Right Fitness Shoes and Clothes

Exercise Safely Outdoors

Exercising Safely in Cold Weather

Exercising Safely in Hot Weather

How to Stay Safe While Doing 4 Types of Exercise

Get Fit for Life | 93
94 | Get Fit for Life 

The following resources also have information about 

physical activity and exercise for older adults:

FEDERAL GOVERNMENT RESOURCES

Administration for Community Living

202-401-4634 | www.acl.gov

Centers for Disease Control and Prevention

800-232-4636 (toll free) | 888-232-6348 (TTY/toll free) 

cdcinfo@cdc.gov | www.cdc.gov

How to Avoid Portion Size Pitfalls to Help Manage 

Your Weight

Mall Walking: A Program Resource Guide

Physical Activity for Arthritis

Centers for Medicare & Medicaid Services

800-MEDICARE (800-633-4227) (toll free) 

877-486-2048 (TTY/toll free) | www.medicare.gov

 

Department of Agriculture 

Food and Nutrition Information Center 

301-504-5414 | www.nal.usda.gov/fnic

Dietary Guidelines for Americans

Educational Materials for Older Adults

MyPlate

USDA Nutrition Assistance Programs
95 | Get Fit for Life

Department of Transportation 

Federal Highway Administration Office of Safety

202-366-8568 | https://safety.fhwa.dot.gov

Pedestrian & Bicycle Safety

Federal Trade Commission

877-382-4357 (toll free) | www.ftc.gov

Tips for Buying Exercise Equipment

Get Fit for Life | 95
Food and Drug Administration 

Center for Food Safety and Applied Nutrition 

888-723-3366 (toll free) | www.fda.gov/food/resources-youfood/industry-and-consumer-assistance-cfsan

Office of Disease Prevention and Health Promotion

240-453-8280 | www.health.gov

Physical Activity Guidelines for Americans

Move Your Way

Activity Planner

Search YouTube for these videos: Move Your Way: Tips for 

Getting Motivated and Move Your Way: Tips for Busy Days.

President’s Council on Sports, Fitness & Nutrition 

240-276-9567 | www.fitness.gov

96 | Get Fit for Life
NATIONAL INSTITUTES OF HEALTH RESOURCES

MedlinePlus 

National Library of Medicine 

www.medlineplus.gov

Search “Health Topics” for exercise and fitness information.

National Cancer Institute 

800-4-CANCER (800-422-6237; toll free) | www.cancer.gov

Physical Activity and Cancer

National Center for Complementary and Integrative Health 

888-644-6226 (toll free) | www.nccih.nih.gov

Tai Chi and Qi Gong

National Heart, Lung, and Blood Institute 

877-645-2448 (toll free) | www.nhlbi.nih.gov

Physical Activity and Your Heart

Portion Distortion

National Institute of Arthritis and Musculoskeletal and 

Skin Diseases 

877-226-4267 (toll free) | www.niams.nih.gov

Exercise for Your Bone Health

Get Fit for Life | 97
National Institute of Diabetes and Digestive and Kidney 

Diseases 

800-860-8747 (toll free) | www.niddk.nih.gov

Diabetes

www.niddk.nih.gov/health-information/diabetes

Diabetes Diet, Eating, & Physical Activity

Health Tips for Older Adults

Stay Fit as You Mature

Staying Active at Any Size

Walking: A Step in the Right Direction

Office of Dietary Supplements

301-435-2920 | www.ods.od.nih.gov

Dietary Supplement Fact Sheets

98 | Get Fit for Life
NON-FEDERAL RESOURCES

American Academy of Family Physicians 

800-274-2237 (toll free) | www.familydoctor.org

Exercise and Seniors

American Academy of Orthopaedic Surgeons 

847-823-7186 | www.aaos.org

Seniors and Exercise

Seniors and Exercise: Starting an Exercise Program

American College of Sports Medicine 

317-637-9200 | www.acsm.org

American Council on Exercise 

888-825-3636 (toll free) | www.acefitness.org

American Heart Association

800-242-8721 (toll free) | www.heart.org

Healthy for GoodTM

American Physical Therapy Association 

800-999-2782 (toll free) | www.choosept.com

American Podiatric Medical Association 

301-581-9200 | www.apma.org

Get Fit for Life | 99
100 | Get Fit for Life 

Arthritis Foundation

800-283-7800 (toll free) | www.arthritis.org

Walk with Ease Program

Institute for Credentialing Excellence 

202-367-1165 | www.credentialingexcellence.org

International Council on Active Aging 

866-335-9777 (toll free) | www.icaa.cc

National Council on Aging 

571-527-3900 | www.ncoa.org

BenefitsCheckUp®

Center for Healthy Aging

Evidence-Based Falls Prevention Programs

Fit & Strong!

Geri-Fit

Healthy Moves
SilverSneakers

866-584-7389 (toll free) | www.silversneakers.com

YMCA 

800-872-9622 (toll free) | www.ymca.net

Enhance® Fitness

Moving for Better Balance

YWCA USA 

202-467-0801 | www.ywca.org

Get Fit for Life | 101
WORKSHEETS 

On the following 

pages, you will fnd 

worksheets that 

you can use to help 

meet your exercise 

and physical activity 

goals. Choose and 

use the ones that 

work for you. 

YOU ALSO CAN FIND THESE WORKSHEETS AT 

W W W.NI A .NIH.GOV/ HE A LT H / E X ERCISE-PH Y SIC A L-AC T I V I T Y. 

102 | Get Fit for Life 
 QUESTIONS TO ASK YOURSELF ABOUT 

GETTING READY TO EXERCISE 

Answer these questions to assess how active you are now 

and why you want to become more active. 

1. Am I currently exercising on a regular basis? 

Yes No 

2. How much time do I spend sitting each day? 

3. How much time am I active and how often each week? 

4. When I’m active, what kinds of activities am I doing? 

5. What motivated or would motivate me to start exercising? 

Check all that apply: 

To become more physically ft 

To help prevent future health problems 

To reduce stress 

To manage a chronic condition, like heart disease or diabetes 

To spend time with friends and family or make new friends 

Other: 

Get Fit for Life | 103 
104 | Get Fit for Life 
 

#

QUESTIONS TO ASK YOURSELF ABOUT 

MAKING REGULAR PHYSICAL 

ACTIVITY A HABIT 

1. The following is one type of exercise or physical activity that 

will be easy for me to start with, or easy for me to do more of 

2. What results do I hope to get from this new or increased 

exercise/activity? 

3. To start of, how many times a week can I easily do this 

new or increased exercise/activity? 

4. To start of, how long will each exercise/activity session be? 

5. Where are the easiest places for me to do this exercise/ 

activity? 

Get Fit for Life | 105 
 

 

#

6. Will I exercise alone, with a trainer, with a buddy or in 

a class? 

7. To vary my routine, what other exercises/activities will 

I gradually add? 

8. What is one way I will increase my efort over time? 

9. If I have to stop exercising for any reason, how will I make 

sure I start again? (See page 42 for tips on starting to 

exercise again after a break ) 

10. When will I begin moving more? Today? Tomorrow? 

Next week? 

106 | Get Fit for Life 
 

 

 

#

QUESTIONS TO ASK YOURSELF ABOUT 

EVERYDAY ACTIVITIES 

Here are 35 common everyday activities. Circle 10 that are important to 

you and that you want to make sure you can continue to do as you age. 

ENDURANCE 

1. Keep up with my 

grandchildren during a trip 

to the park 

2. Walk uphill or upstairs and 

not get out of breath 

3. Have enough energy to go 

out with friends 

4. Rake leaves 

5. Shovel snow 

6. Take a walk without having 

to stop and rest 

7. Vacuum the house 

8. 

9. Dance 

Play a sport like tennis 

STRENGTH 

10. Carry groceries 

11. Carry a laundry basket 

full of clothes 

12. Get up out of a chair 

with ease 

13. Climb stairs 

14. Open a jar 

15. Lift a young grandchild 

or a pet 

16. Get out of the shower or 

tub safely 

17. Get in and out of a car 

easily 

18. Pull open a door 

Get Fit for Life | 107 
 

#

BALANCE FLEXIBILITY 

19. Walk on an uneven 

sidewalk without falling 

20. Avoid falling if I happen to 

stumble 

21. Safely stand on tiptoe to 

reach a high shelf 

22. Avoid falling if I’m jostled 

23. Go up and down stairs 

24. Feel steady on my feet 

when standing still 

25. Avoid falling if I bend 

down to pick up 

something 

26. Bend down to pick up 

what I dropped 

27. Look over my shoulder 

when I back up my car 

28. Reach from the front to 

back seat of the car 

29. Make the bed 

30. Put on a coat 

31. Bend over to put on socks 

or tie shoes 

32. Feel less stif when I get 

out of bed 

33. Get down on the foor 

with my grandkids 

34. Button a shirt or blouse 

35. Get on my knees to 

garden 

Choose a physical activity from each of the exercise 

categories above to develop your own plan Write your plan 

in the box below 

108 | Get Fit for Life 
 

 

 

 

#

 QUESTIONS TO ASK YOURSELF ABOUT YOUR 

EXERCISE AND PHYSICAL 

ACTIVITY BARRIERS 

Chances are, you know you should be more active, but fnd it hard to ft 

exercise and physical activity into your life. So many things, or barriers, 

can get in the way of being active. 

What barriers keep me from starting or continuing to be active 

on a regular basis? (Select all that apply.) 

I do not have enough time I fear being injured or have 

to exercise been injured recently 

I do not fnd exercising to I do not have barriers to 

be convenient overcome 

I am not motivated to Other: 

exercise 

I do not enjoy exercising 

I do not live close to or 

have access to parks, 

sidewalks, bicycle trails or 

safe walking paths 

What are three strategies I could use to overcome these 

barriers? 

1. 

2. 

3. 

Get Fit for Life | 109 
110 | Get Fit for Life 
#

ACTIVITY LOG 

FIND YOUR STARTING POINT 

For a couple of weekdays and a weekend, write down how much time 

you are physically active (for example: walking, gardening, playing a 

sport, dancing, lifting weights). The goal is to fnd ways to increase 

your activity. Weekday 1

Activity 

Total Minutes 

# of Minutes Ways to Increase Activity 

Weekday 2 

Total Minutes 

Weekend 

Total Minutes 

Get Fit for Life | 111 
112 | Get Fit for Life 
#

ACTIVITY LOG 

MONTHLY PROGRESS TEST 

Take the tests, record your scores, and watch your progress. 

Activity Type Jan Feb Mar Apr May Jun 

Endurance 

Pick a fxed 

course, such 

as the distance 

from your 

house to the 

corner, and 

see how long 

it takes you to 

walk that far 

Lower-Body 

Strength 

Count the 

number of 

chair stands 

you can do 

safely in 2 

minutes 

Upper-Body 

Strength 

Count the 

number of 

arm curls you 

can do safely 

in 2 minutes 

 

Get Fit for Life | 113 
#

ACTIVITY LOG 

MONTHLY PROGRESS TEST 

(CONTINUED) 

Activity Type Jul Aug Sep Oct Nov Dec 

Endurance 

Pick a fxed 

course, such 

as the distance 

from your 

house to the 

corner, and 

see how long 

it takes you to 

walk that far 

Lower-Body 

Strength 

Count the 

number of 

chair stands 

you can do 

safely in 2 

minutes 

Upper-Body 

Strength 

Count the 

number of 

arm curls you 

can do safely 

in 2 minutes 

 

114 | Get Fit for Life 
#

Activity Type Jan Feb Mar Apr May Jun 

Balance 

Time yourself 

as you stand 

on one foot, 

without 

support, for 

as long as 

possible 

Repeat with 

the other foot 

Flexibility 

Note how far 

you can reach 

toward your 

toes until you 

feel a stretch 

Activity Type Jul Aug Sep Oct Nov Dec 

Balance 

Time yourself 

as you stand 

on one foot, 

without 

support, for 

as long as 

possible 

Repeat with 

the other foot 

Flexibility 

Note how far 

you can reach 

toward your 

toes until you 

feel a stretch 

Get Fit for Life | 115 
116 | Get Fit for Life 
 

 

#

WEEKLY EXERCISE AND 

PHYSICAL ACTIVITY PLAN 

Use this form to make your own exercise and 

physical activity plan — one you think you really 

can manage Update your plan as you progress 

Aim for moderate-intensity endurance activities on 

most or all days of the week 

Try to do strength exercises for 

all of your major muscle groups on 

2 or more days a week, but don’t 

exercise the same muscle group 

2 days in a row. 

For example, do upper-body strength exercises 

on Monday, Wednesday and Friday and lowerbody strength exercises on Tuesday, Thursday and 

Saturday Or, you can do strength exercises of all 

your muscle groups every other day Don’t forget 

to include balance and fexibility exercises 

Get Fit for Life | 117 
118 | Get Fit for Life Week of Activity Type Sun. Mon. Tues. Wed. Thurs. 

EnduranceUpper-BodyStrengthLower-Body StrengthBalanceFlexibility 
#

GOAL-SETTING WORKSHEET 

Your success depends on setting goals that really matter to you. Write 

down your goals, put them where you can see them, and renew them 

regularly. Describe how you will reward yourself for achieving each goal. 

Short-Term Goals 

Write down at least two of your own personal short-term goals What 

will you do over the next week or two that will help you make physical 

activity a regular part of your life? 

1. 

2. 

3. 

Reward 

Long-Term Goals 

Write down at least two long-term goals Focus on where you want to 

be in 6 months, a year, or 2 years from now Remember, setting goals will 

help you make physical activity part of your everyday life, monitor your 

progress, and celebrate your success 

1. 

2. 

3. 

Reward 

Get Fit for Life | 119 
NOTES 

120 | Get Fit for Life 
NOTES 

Get Fit for Life | 121 
122 | Get Fit for Life 
123 | Get Fit for Life 
Publication No. 20-AG-8135 

December 2020