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To encourage older adults to
become active and to minimize their risk of injury, the International
Council on Active Aging (ICAA), with the help of the organization's
renowned board of advisors, has created the following 29 tips:
1. Get a checkup
Meet with your healthcare provider to see whether you'll need to
consider any special modifications before starting an exercise program.
If necessary, get a clearance to begin a program.
2. Know your options
Before starting any program, examine your options. Pick a program
you know you will enjoy. Some individuals like to go to a gym and
do a structured workout, while others enjoy a neighborhood walking
club. Either will help improve your fitness, ability to function
and quality of life-—but only if you do it regularly.
3. Determine your participation
style
Would you prefer taking a class or going solo? Are you a morning
or night person? Does indoor fitness appeal to you, or would you
prefer to play outside? Could you dedicate large blocks of time
to physical activity or could you fit only shorter, more frequent
intervals into your schedule? Be realistic about how you participate.
4. Start slowly
Many people are eager to get started and sometimes overdo it, which
usually makes them sore and can make them want to stop. A good way
to start slowly is to discover your baseline. Record all your activities
during each waking hour or for two- or three-hour time blocks, tracking
how much time you are sedentary (e.g. sitting at your desk) or active
(e.g. walking to the bus stop). At day's end, count how many hours
you have and have not been physically active. Then look at when
you could fit some short (e.g. 10 minutes) bouts of brisk walking
into your day.
5. Make a date
Find a buddy to exercise with you and keep you motivated. Whether
it's a friend to walk with in your neighborhood or a personal trainer
in a gym, that appointment makes it more likely you'll do the walk
or workout.
6. Set specific short-
and long-term goals
Make goals as specific as possible. For example, on Monday, Wednesday
and Friday, I will do a brisk, 10-minute walk in the morning before
my shower, at lunch time and after dinner. Being specific means
you are planning for activity in your day and making it a priority.
Long-term goals are also important. Is there an activity you would
like to do that you feel physically incapable of at the moment,
but may be able to do with a little effort? Set a long-term goal
to help you do it.
7. Make a list
List the benefits you expect from your physical activity program,
then make sure these are realistic and reasonable. Many people expect
enormous benefits, such as losing 30 pounds in a month. When these
benefits don't materialize, they feel disappointed and relapse because
they feel like they've failed. Try to make the benefits about things
you can control, rather than an outcome (such as weight). Build
your list of benefits as you increase your physical activity—you'll
be surprised at how long your list becomes.
8. Make another list
List all the reasons to be physically active—things like decreasing
stress or depression, stronger bones, greater strength and flexibility
to help maintain independence, increased energy, better sleep, etc.
Keep this list in a visible place as a daily reminder of the long-term
rewards.
9. Invest in your health
Do you want to spend money on joining a program? Or would you prefer
to develop a program you can do for little cost, using objects or
props in your home or office? Both options are available.
10. Checkout the facility you want to join
Does the facility feel friendly? Can you change clothes comfortably?
If the facility has a pool, what is its water temperature? About
84-86°F is comfortable for moderate to vigorous activity, while
warmer temperatures are nice for range-of-motion and relaxation
programs. Does the pool or workout room have an easy and safe exit/entry?
Ask to try various programs, so you can decide which program feels
the most comfortable and fun.
11. Checkout the staff
Are the people who work in the facility friendly and interested
in you? Are they qualified to work with older adults? Do the staff
members each have a college degree in health? Do they offer pre-exercise
fitness assessments, with periodic updates? Are they interested
in helping you learn how to modify exercises to fit your fitness
level and conditions? Do they encourage social interaction? Talk
to mature adults who currently participate in their programs to
build a complete picture.
12. Make choices
To move forward, we need to leave some things behind. What are you
willing to give up to make room for exercise? Bad habits? Nonproductive
activities? Nonbeneficial relationships?
13. Every step counts
Wear a step counter throughout the day to count how many steps you
take. Less active people tend to take about 4,000 steps or fewer
per day. Aim to do 250 to 1,000 additional steps of brisk walking,
until you reach 8,000 to 10,000 steps in a day.
14. Keep moving all the
time
Stretch, walk, march in place, stand and sit as many times as possible
when you're talking on the phone or during TV commercials.
15. Do your own house
and yard work
16. Create a support
network
Tell friends and family about your new goals and ask for their support
and encouragement. Involving others often helps us to keep our commitments.
Consider scheduling telephone reminders from your support network
to help keep you on track.
17. Know your challenges
List things that keep you from being active and come up with a solution
for each. Recognize that challenges can be overcome.
18. Use the principles
of progressive overload and specificity
Exercise in a way that makes your muscles work harder than they
are accustomed to, but in a gradual and progressive manner. And
understand that you get what you train for, so exercise according
to your desired outcomes.
19. Join a class
Select an exercise class appropriate for your health status and
ability. Check with your local YMCA, JCC, hospital-based fitness
program, city recreation program or health club to view the course
offerings. Visit the local arthritis foundation for a list of all
aquatic and land-based classes designed for those with arthritis
conditions.
20. Wear
the right shoes
Foot comfort and support is important for all impact physical activities.
If you have arthritis, diabetes or orthopedic problems, you can
remain physically active with the help of appropriate shoes.
21. Participate in events
Once you're more physically fit, set a goal to participate in a
charity event. Prepare to walk, run or bike to raise money for a
special cause. Ask a friend to be your exercise and event partner.
22. If it hurts, don't
do it
Work around pain, not through it.
23. Focus on the major
muscle groups in the legs, chest and back
24. Do balance exercises,
as well as strength exercises
25. Keep a journal
Record activities that have become easier to do in your life, as
well as those that may be more difficult. Instructors can help you
progress and modify exercises, if needed.
26. Make your car work
for you
Park at the outer edges of the grocery store parking lot, rather
than looking for the space closest to the door. Walk up the first
flight of stairs in a high-rise, rather than waiting for the elevator.
Add another floor every week. Walk to the grocery store or other
services when possible.
27. Reach up
Take items from the highest shelf you can reach in the kitchen and
wash them. Do a different cupboard each week.
28. Follow a well-rounded
program
Include all five components of a successful program: warm-up, flexibility,
cardio, resistance and cooldown.
29. Reward yourself
Once you've reached your goal, treat yourself to something that
reminds you what a good job you've done and encourages you to continue.
Make it something that feeds your spirit, but is not necessarily
food or an expensive purchase.
Disclaimer:
This handout is not intended to replace a one-on-one relationship
with a qualified healthcare professional and is not intended as
medical advice. It is intended as a sharing of knowledge and information
from research. The ICAA encourages you to make your own health and
business decisions based upon your research and in partnership with
a qualified professional.
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