#AwesomeComesInManyShapesAndSizes #LevelsDoNotMatter #BeActive #GetFit #BeStrong #Healthy #Vital 
#Proud #Energetic #NuYuRevolution

You can get moving, no matter what your weight.....

When you've been sedentary and have a lot of weight to lose, starting an exercise program can seem like a near-impossible goal, but even a small effort will grow, and become more palatable as time goes by.

The road to a healthier lifestyle must include some kind of physical activity. It's possible to lose weight by diet alone, but far from ideal, and fitness has a much better success rate that the 15% of dieting. Research shows that people who've managed to lose large amounts of weight and kept it off tend to be regular exercisers.

The answer is to think of these challenges as hurdles, not roadblocks. And remember, the first step is always the hardest.

It's also important to find activities that work for you. You don't need to run marathons to gain the health benefits of physical activity! All you need to do is start moving, and gradually your fitness level will improve. As you lose weight, you'll be able to do more each day.

So take baby steps, and keep in mind that every little bit helps. Most people never regret getting physical activity, but they do regret it when they don't.

Benefits of Fitness
There is no question that regular physical activity is good for you and makes you feel better. Not only does it help you burn calories to lose weight, it reduces the risk of conditions like heart disease, stroke, blood pressure, and type 2 diabetes.

Physical activity improves your strength, muscles, bones, and coordination. It improves your quality of life, making it easier to do simple things like walking up a flight of stairs, tying your shoes, or sleeping. Exercise also has many psychological benefits: It helps you feel better about yourself, improves your mood, and allows you to better cope with stress.

Still not convinced? Research shows that the least fit individuals gain the greatest benefits when they improve their fitness levels.

Exercise is one of the best things you can do for your health, especially if you are sedentary. Walking is one of the best, and simplest, weight-bearing activities you can do. Dancing is an alternate form of walking that kicks it up a notch. Some good non-weight-bearing activities include water aerobics, swimming, riding a stationary bike, lifting hand weights, and doing stretching exercises.

Don't discount activities such as house cleaning, gardening, and washing the car, all of which qualify as physical activity. Whatever activity you choose, go slowly, and start by warming up your muscles with simple movements such as marching in place and swinging your arms.

Here are 10 simple tips to help get you going:
1. Attitude is everything: "I think I can, I think I can." Believe in yourself, and know that every little bit will add up to big results over time.
2. Set realistic goals. Start by walking 5-10 minutes a few times per week, then build on your success.
3. Don't think all activity has to take the form of an actual workout. Move more whenever you can. One of our members works more steps into her routine by pacing while she waits for the microwave.
4. If you can tolerate weight-bearing activity, strap on a pedometer and leave it on throughout the day. Strive to take more steps each day.
5. Schedule mini-breaks of 10-15 minutes of physical activity throughout the day.
6. Only do as much as you can handle comfortably. If you have physical limitations, check with your doctor before starting any fitness routine.
7. Try different movements and activities to find things you enjoy.
8. Turn on some tunes. Listening to music can get you going.
9. Enlist the support of a buddy. Being active is always more fun with a friend.
10. Track your activity progress in the notes section of your journal.

No matter what fitness level, feel good about yourself and what you are able to do now. Don't beat yourself up if you cannot do a certain activity, just try again next time -- and be proud of yourself for trying!

Now, brush off that exercise bike gathering cobwebs in the basement and make a commitment to increase your activity level, even if it's only a few minutes a day. Make physical fitness part of your daily routine. And don't forget to have some fun!

Building A Fitness Routine

‪#‎FormAFitnessRoutine‬ ‪#‎MakeYourselfAccountable ‬#‎ChooseToBeHappy ‪#‎DoWhatYouCan‬ ‪#‎ItsAllGood‬ ‪
#DoNotSkipIt‬ ‪#‎Commit‬‪ ‪#‎BabySteps‬ ‪#‎GetFit ‬‪#‎NuYuRevolution‬

So many people want to be committed to an exercise habit that sticks. Sadly, wanting to make exercise a habit and actually doing it are two different things. Changing your behavior is hard especially when it involves feelings about body image and self-worth.

Fear no more, below are some strategies that can make it easier for you to be the proud owner of an exercise habit.

The key to success is creating a "habit" and in order to make that happen, one must commit to doing something over and over..... and over again so that it sticks.

Imagine a flight of stairs... the safest way to climb them is one step at a time. There is no doubt if you keep with one step at a time, you will arrive at the top.

Habits are simply behaviors that you repeat regularly with little to no thought. By developing an attainable goal that you can stick with, means a fitness habit may just a commitment away.

Start with an exercise that is ridiculously small, and so it's so easy that you can do it even when you are running low on willpower and motivation. Choosing something that is so doable, makes it easier to do it and harder to say no.

Habit first results later. Once you start going to the gym regularly... then you can worry about making progress and improving.

Here's a good recipe:
1) Go to the gym every other day for at least 30 minutes
2) Exercise for at least a minute & do what feels right the other 29
3) Add a minute of fitness a week and watch fit happen!

HOW LONG IT REALLY TAKES T BUILD A HABIT:
Phillippa Lally is a health psychology researcher at University College London. In a study published in the European Journal of Social Psychology, Lally and her research team decided to figure out just how long it actually takes to form a habit.

The study examined the habits of 96 people over a 12-week period. Each person chose one new habit for the 12 weeks and reported each day on whether or not they did the behavior and how automatic the behavior felt.

Some people chose simple habits like "drinking a bottle of water with lunch." Others chose more difficult tasks like "running for 15 minutes before dinner." At the end of the 12 weeks, the researchers analyzed the data to determine how long it took each person to go from starting a new behavior to automatically doing it.

On average, it takes more than two months before a new behavior becomes automatic -- 66 days to be exact. And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances. In Lally's study, it took anywhere from 18 days to 254 days for people to form a new habit.

In other words, if you want to set your expectations appropriately, the truth is that it will probably take you anywhere from two months to eight months to build a new behavior into your life -- not 21 days.

Interestingly, the researchers also found that "missing one opportunity to perform the behavior did not materially affect the habit formation process." In other words, it doesn't matter if you mess up every now and then. Building better habits is not an all-or-nothing process.

There is no need to judge yourself if you can't master a behavior in 21 short days. Learn to love your journey. Embrace the long, slow walk to greatness and focus on putting in your reps.

You don't have to be perfect. Making a mistake once or twice has no measurable impact on your long-term habits. This is why you should treat failure like a scientist, give yourself permission to make mistakes, and develop strategies for getting back on track quickly.

Embracing longer timelines can help us realize that habits are a process and not an event. All of the "21 Days" hype can make it really easy to think, "Oh, I'll just do this and it'll be done." But habits never work that way. You have to embrace the process. You have to commit to the system.

Understanding this from the beginning makes it easier to manage your expectations and commit to making small, incremental improvements -- rather than pressuring yourself into thinking that you have to do it all at once.

Where to Go From Here
At the end of the day, how long it takes to form a particular habit doesn't really matter that much. Whether it takes 50 days or 500 days, you have to put in the work either way.

The only way to get to Day 500 is to start with Day 1. So forget about the number and focus on doing the work.

BUILD THE HABIT FIRST & THE RESULTS LATER, and before you know it you will be well on your way to getting fit.

Postural Awareness

#Posture #KnowWhatIsCorrect #FindYourPlumbLine#FeelIt #KnowIt 
#BeMinfulAboutWhatGoesWhere #NuYuRevolution

Definition: THE PLUMB LINE is an undeviating vertical line that serves as a reference when evaluating postural alignment.

The line provides a reference for viewing the positions of the:
ears
shoulders
spine
hips
knees
ankles
feet
READ MORE ON POSTURAL HEALTH:
http://www.mayfieldclinic.com/PE-POSTURE.htm#.VTusMhPF9PY

‪#‎SometimesLessIsMore‬ ‪#‎WhenStartingAWorkoutRoutine‬ ‪#‎DoWhatYouCan‬‪ #‎ShowUp‬ ‪#‎DontBeSoSerious‬ ‪#‎BeConsistant ‬‪#‎KeepItGoingHoweverYouCan‬ ‪#‎NuYuRevolution‬

‪#‎NewYearsFitnessResolution‬ ‪#‎NoExpirationDate‬ ‪#‎YouCanDoIt ‬‪#‎GetOnWithIt‬ ‪#‎GetIntoIt‬ ‪#‎StartSmall‬ ‪#‎ThinkBig‬ ‪#‎BabySteps‬ ‪#‎Fitness‬ ‪#‎Health‬ ‪#‎Happiness‬ ‪ #‎NuYuRevolution‬

MORE ON HOW TO REVIVE YOUR FITNESS RESOLUTION:
Get Your New Year's Resolution Back on Track. Even though you are more than 12 weeks into the New Year — have your health resolutions vanished like the post-countdown confetti? The good news: The year is still young! Don’t get discouraged or give up because you’ve let your New Year’s Resolutions slip. It’s never too late to get back on track and motivate yourself to change. Let go of the bad habits holding you back and instead, focus on small changes to make a big difference. If you follow these tips, you’ll find it’s easy to start your fitness journey and achieve your goals.
Think Ahead and Be Prepared
Preparation is key when adopting a new lifestyle and forming healthy habits. Start each week by stocking up on healthy meal ingredients and wholesome snacks. If you live a busy life, prep and package your meals for the entire week ahead of time so you never have a reason to hit the drive-through. Devote a drawer at work to healthy snacks, keeping nuts and fresh fruits and veggies on hand for afternoon cravings. Each night before bed, pack your gym bag and set it by the door or put in your car, so you have no excuses to skip your workout.
Look the Part
Fake it ‘till you make it: You’ll feel more confident if you look the part. Treat yourself to some new workout clothes, so you can head to the gym in style. Visit a specialty store to get fitted for gym shoes that are a good match for your activity level and natural movement. Wireless headphones are a must-have to pump up your workout without the tangle of cords.
Make a Date with Fitness
Scheduling your workouts will hold you accountable and ensure that you’ve carved out time in your day for fitness. Every Sunday, take a few minutes to write out your fitness agenda for the week. Review fitness class schedules if you need the support of a studio to make note of classes you plan to attend. Make a date to meet up with a friend at the gym. Schedule personal training appointments. It’s easy to stay on track when you have a plan.
Find Inspiration and Visualize Your Goals
Seeing before and after body transformations can inspire you to achieve a success story of your own. When you’re feeling discouraged, read testimonials of others who have been in your shoes and triumphed. Collect photos that inspire you and create a vision board that represents your goals. Keep it in a place where you’ll see it often — your bathroom, your kitchen, your closet — and you’ll constantly be reminded of your resolutions.
Then just take it one step and one day at a time... before long your New Years resolution will be a NEW YOU habit!

‪#‎WorkOutHoweverYouCan‬ ‪#‎KeepItReal‬ ‪#‎KeepItGoing‬ ‪#‎DoMakeTheTime‬‪ #‎LifeIsFullOfFun‬ ‪#‎HaveASenseOfHumor‬ ‪#‎GetFit‬ ‪#‎StayFit‬ ‪#‎Laugh‬‪ #‎LiveALongHappyHealthyLife‬ ‪#‎NuYuRevolution‬
MORE ON MAKING FITNESS FUN........
http://www.fitbie.com/fitness-tips/21-ways-make-fitness-fun

‪#‎MiniMeYogis‬ ‪#‎SoManyBenefits‬ ‪#‎NeverTooYoungForZen ‬‪#‎EveryoneIsWelcomeToFeelGood‬ ‪#‎StartThemYoung‬ ‪#‎OurNewestMember‬‪ #‎NuYuRevolution‬

MORE ON THE BENEFITS OF YOGA FOR CHILDREN:

http://www.positivelypositive.com/2012/09/24/giving-kids-the-gift-of-yoga-top-10-benefits-of-yoga-for-children/

#JaneFonda #FitnessGuru #77YearsYoung #OMG#RoleModel #HeresWhatsPossible #KnowThis
#NoMagicFormula #NoIfAndsOrButs #FitnessForever #NuYuRevolution 
MORE ON HOW FITNESS KEEPS YOU AMAZING:https://experiencelife.com/article/8-ways-exercise-makes-you-gorgeous/

‪#‎NewYearsFitnessResolution‬ ‪#‎NoExpirationDate‬ ‪#‎YouCanDoIt‬‪ #‎YouCanGetItDone‬ ‪#‎StartSmall‬ ‪#‎ThinkBig‬ ‪#‎BabySteps‬ ‪#‎Fitness‬ ‪#‎Health‬‪#‎Happiness‬ ‪#‎NuYuRevolution‬
MORE ON HOW TO REVIVE YOUR FITNESS RESOLUTION:

Get Your New Year's Resolution Back on Track. Even though you are more than 12 weeks into the New Year — have your health resolutions vanished like the post-countdown confetti? The good news: The year is still young! Don’t get discouraged or give up because you’ve let your New Year’s Resolutions slip. It’s never too late to get back on track and motivate yourself to change. Let go of the bad habits holding you back and instead, focus on small changes to make a big difference. If you follow these tips, you’ll find it’s easy to start your fitness journey and achieve your goals.

Think Ahead and Be Prepared
Preparation is key when adopting a new lifestyle and forming healthy habits. Start each week by stocking up on healthy meal ingredients and wholesome snacks. If you live a busy life, prep and package your meals for the entire week ahead of time so you never have a reason to hit the drive-through. Devote a drawer at work to healthy snacks, keeping nuts and fresh fruits and veggies on hand for afternoon cravings. Each night before bed, pack your gym bag and set it by the door or put in your car, so you have no excuses to skip your workout.

Look the Part
Fake it ‘til you make it: You’ll feel more confident if you look the part. Treat yourself to some new workout clothes, so you can head to the gym in style. Visit a specialty store to get fitted for gym shoes that are a good match for your activity level and natural movement. Wireless headphones are a must-have to pump up your workout without the tangle of cords.

Make a Date with Fitness
Scheduling your workouts will hold you accountable and ensure that you’ve carved out time in your day for fitness. Every Sunday, take a few minutes to write out your fitness agenda for the week. Review fitness class schedules if you need the support of a studio to make note of classes you plan to attend. Make a date to meet up with a friend at the gym. Schedule personal training appointments. It’s easy to stay on track when you have a plan.

Find Inspiration and Visualize Your Goals
Seeing before and after body transformations can inspire you to achieve a success story of your own. When you’re feeling discouraged, read testimonials of others who have been in your shoes and triumphed. Collect photos that inspire you and create a vision board that represents your goals. Keep it in a place where you’ll see it often — your bathroom, your kitchen, your closet — and you’ll constantly be reminded of your resolutions.

Then just take it one step and one day at a time... before long your New Years resolution will be a NEW YOU habit!

#FitAtEveryAge #SexySeniors #FabulousForever #BeingFitKeepsYouYoung #Cool #Adorable
#Strong #SassyGranny #TheNewBlack #Happy#Alive #Amazing #NuYuRevolution

Exercise And Fitness As You Age
Exercise Plans to Get Fit and Stay Fit as You Get Older

Improving Emotional Health
As you grow older, an active lifestyle is more important than ever. Regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain. Exercise can even reverse some of the symptoms of aging. And not only is exercise good for your body, it’s also good for your mind, mood, and memory. Whether you are generally healthy or are managing an illness, there are plenty of ways to get more active, improve confidence, and boost your fitness.

Exercise is the key to healthy aging

If you have an injury, disability, weight problem, or diabetes...
See Chair Exercises & Limited Mobility Fitness

Starting or maintaining a regular exercise routine can be a challenge as you get older. You may feel discouraged by illness, ongoing health problems, or concerns about injuries or falls. Or, if you've never exercised before, you may not know where to begin. Or perhaps you think you're too old or frail, or that exercise is boring or simply not for you.

While these may seem like good reasons to slow down and take it easy as you age, they're actually even better reasons to get moving. Exercise can energize your mood, relieve stress, help you manage symptoms of illness and pain, and improve your overall sense of well-being. In fact, exercise is the key to staying strong, energetic, and healthy as you get older. And it can even be fun, too.

No matter your age or your current physical condition, you can benefit from exercise. Reaping the rewards of exercise doesn’t require strenuous workouts or trips to the gym. It’s about adding more movement and activity to your life, even in small ways. Whether you are generally healthy or are managing an illness—even if you’re housebound—there are many easy ways to get your body moving and improve your health.

5 Myths about Exercise and Aging:

Myth 1: There’s no point to exercising. I’m going to get old anyway.

Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity.

Myth 2: Older people shouldn’t exercise. They should save their strength and rest.

Fact: Research shows that a sedentary lifestyle is unhealthy for adults over 50. Inactivity often causes older adults to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.

Myth 3: Exercise puts me at risk of falling down.

Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.

Myth 4: It’s too late. I’m already too old to start exercising.

Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities.

Myth 5: I’m disabled. I can’t exercise sitting down.

Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health.

The whole-body benefits of exercise for older adults

As you age, regular exercise is more important than ever to your body and mind.

Physical health benefits of exercise and fitness for older adults:

Exercise helps older adults maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, your overall wellness will improve.
Exercise reduces the impact of illness and chronic disease. Among the many benefits of exercise for adults over 50 include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. People who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer.
Exercise enhances mobility, flexibility, and balance in older adults. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.

Mental health benefits of exercise and fitness as you age:

Exercise improves your sleep. Poor sleep is not an inevitable consequence of aging and quality sleep is important for your overall health. Exercise often improves sleep, helping you fall asleep more quickly and sleep more deeply.
Exercise boosts mood and self-confidence. Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
Exercise is good for the brain. Exercise benefits regular brain functions and can help keep the brain active, which can prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease.

Exercise and fitness as you age: Tips for getting started safely

Committing to a routine of physical activity is one of the healthiest decisions you can make. Before you get moving, though, consider how best to be safe.

Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid.
Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Above all, if something feels wrong, such as sharp pain or unusual shortness of breath, simply stop. You may need to scale back or try another activity.
Start slow. If you haven’t been active in a while, it can be harmful to go “all out.” Instead, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week. Prevent crash-and-burn fatigue by warming up, cooling down, and keeping water handy.
Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it.
Stay motivated by focusing on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.
Recognize problems. Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. Also stop if a joint is red, swollen, or tender to touch.

Exercise and fitness as you age:
Tips for building a balanced exercise plan

Staying active is not a science. Just remember that mixing different types of exercise helps both reduce monotony and improve your overall health. The key is to find activities that you enjoy. Here is an overview of the four building blocks of senior fitness and how they can help your body.

The 1st building block of fitness as you age:
Cardio endurance exercise

What is it: Uses large muscle groups in rhythmic motions over a period of time. Cardio workouts get your heart pumping and you may even feel a little short of breath. Cardio includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.
Why it’s good for you: Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands.

The 2nd building block of fitness as you age:
Strength and power training

What is it: Strength training builds up muscle with repetitive motion using weight or external resistance from body weight, machines, free weights, or elastic bands. Power training is often strength training done at a faster speed to increase power and reaction times.

Why it’s good for you: Strength training helps prevent loss of bone mass, builds muscle, and improves balance—both important in staying active and avoiding falls. Power training can improve your speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to trip or lose balance. Building strength and power will help you stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects.

The 3rd building block of fitness as you age:
Flexibility

What is it: Challenges the ability of your body’s joints to move freely through a full range of motion. This can be done through stationary stretches and stretches that involve movement to keep your muscles and joints supple so they are less prone to injury. Yoga is an excellent means of improving flexibility.

Why it’s good for you: Helps your body stay limber and increases your range of movement for ordinary physical activities such as looking behind while driving, tying your shoes, shampooing your hair, and playing with your grandchildren.

The 4th building block of fitness as you age:
Balance

What is it: Maintains standing and stability, whether you’re stationary or moving around. Try yoga, Tai Chi, and posture exercises to gain confidence with balance.

Why it’s good for you: Improves balance, posture, and quality of your walking. Also reduces risk of falling and fear of falls.

Types of activities that are beneficial to older adults:
Walking. Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done anywhere.

Senior sports or fitness classes. Keeps you motivated while also providing a source of fun, stress relief, and a place to meet friends.
Water aerobics and water sports. Working out in water is wonderful for seniors because water reduces stress and strain on the body's joints.

Yoga. Combines a series of poses with breathing. Moving through the poses works on strength, flexibility and balance. Yoga can be adapted to any level.

Tai Chi and Qi Gong. Martial arts-inspired systems of movement that increase balance and strength. Classes for seniors are often available at your local YMCA or community center.

Exercise and fitness as you age: Tips for frail or chair–bound adults...

Even if you are frail or chair-bound, you can still experience the mood-boosting effects of exercise. Chair-bound adults can improve fitness with strength training, flexibility, and even some cardio activities. If being chair-bound has prevented you from trying exercise in the past, take heart knowing that when you become more physically active, the results will amaze you. Like any exercise program, a chair-bound fitness routine takes a little creativity and personalization to keep it fun.

Chair-bound Exercise and Fitness
Strength: Use free weights (“dumbbells”) to do repetitive sets of lifting. Don’t have weights? Use anything that is weighted and fits in your hand, like soup cans.

Resistance: Resistance bands are like giant rubber bands designed to give your muscles a good workout when stretched and pulled. Resistance bands can be attached to furniture, a doorknob, or even your chair. Use these for pull-downs, shoulder rotations, and arm and leg-extensions.

Flexibility: By practicing mindful breathing and slowly stretching, bending, and twisting, you can limber up and improve your range of motion. Some of these exercises can also be done lying down. Ask your doctor or search online for chair-yoga possibilities.

Endurance: Check out pool-therapy programs designed for wheelchair-bound seniors. Also, wheelchair-training machines make arm-bicycling and rowing possible. If you lack access to special machines or pools, repetitive movements (like rapid leg lifts or sitting pushups) work just as well to raise your heart rate.
Talk to your doctor or physical therapist about chair-bound exercise programs or see Chair Exercises & Limited Mobility Fitness.

Exercise and fitness as you age: Tips for getting more active—and liking it

If you dread working out, it’s time for a mental makeover. Consider physical activity part of your lifestyle instead of a bothersome task to check off your “to do” list. There are plenty of ways for seniors to make exercise a pleasurable part of everyday life—here are just a few.

Choose activities and exercises you enjoy

Think about activities that you enjoy and how you can incorporate them into an exercise routine.

Listen to music while lifting weights
Window shop while walking laps at the mall
Get competitive while playing tennis
Take photographs on a nature hike
Meet new people at a yoga class
Watch a favorite movie while on the treadmill
Chat with a friend while walking, stretching, or strength training
Find easy ways to add more physical activity to your day

Being active doesn’t have to be limited to your workout times. There are plenty of ways to become more active as you go about your day.

Active on the go: Always choose stairs over the elevator, park at the far end of the parking lot when arriving at appointments and meetings, walk down every isle of the grocery store while shopping, practice balancing skills while standing in line, do neck rolls while waiting at a stoplight.

Active at home: Do a set of wall pushups while waiting for water to boil, vigorously vacuum, tend to the garden, sweep the sidewalk, rake leaves, lift weights while watching the news, try toe-raises while talking on the phone, do knee bends after sitting for a long period of time.

Focus on the benefits in your daily life:

The most rewarding part of beginning a fitness routine is noticing the difference it makes in the rest of your life. Even if you begin exercising with a few simple stretches while seated or a short walk around the block, you’ll notice an improvement in how you feel as you go about your day.

House cleaning, gardening, shopping, and errands. Want to feel less winded while vacuuming or rushing to and from appointments? Doing just 15 to 20 minutes of heart-healthy cardio each day, such as walking, biking, swimming, or water aerobics will help give you the stamina you need.

Lifting grandchildren, carrying groceries, household chores.

Building muscle mass a few times each week through weight lifting, resistance exercises, and weight machines will help give you more strength.

Crossing the street before the lights change, catching yourself before you fall. Power exercises such as tricep dips, chair stands, or other strength exercises performed quickly, can improve strength, speed, and reaction times.

Tying shoes, looking behind you while driving, navigating steps. Incorporating basic stretching—even while seated—into your fitness routine will make the most ordinary movements easier.
Try yoga, Pilates, Tai Chi, or Qi Gong to limber up.

Exercise doesn’t have to break the bank:

An exercise plan does not depend on costly gym memberships and fancy exercise equipment. Like the best things in life, staying fit can be completely free.

Work out the wallet-friendly way:

Do neck rolls and light stretching while watching TV
No weights? Use food cans or water bottles
Rent exercise videos from the library
Mow the lawn, rake leaves, and weed
Climb stairs
Enjoy a walk in a new park or neighborhood

Exercise and fitness as you age: Tips for staying active for life...

The more you exercise, the more you will reap the benefits, so it’s important to stay motivated when life’s challenges get in the way.

Keep a log. Writing down your activities in an exercise journal not only holds you accountable, but also is a reminder of your accomplishments.

Stay inspired. Reading health magazines or watching sports shows can help remind you how great it feels to take care of your body.

Get support. It’s easier to keep going with support. Consider taking a class or exercising with your spouse or a buddy.

Exercise safely. Nothing derails an exercise plan like an injury.
Use common sense and don’t exercise if you are ill.
Wear brightly colored clothing to be visible on the roads. When the weather brings slippery conditions, walk at a mall indoors to prevent falling.

How To Stay Fit When Your Routine Changes:
When You’re on vacation...
Many hotels now have fitness centers.
Check out the facilities where you’ll be staying, and 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.
Caring for an ill spouse is taking up much of your time
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.
Your usual exercise buddy moves away
Ask another friend to go with you on your daily walk.
Ask other older adults in your area where they go for walks or what physical activity resources are available nearby.
Join an exercise class at your local community center or senior center. This is a great way to meet other active people.
You move to a new community
Check out the fitness centers, parks, and recreation associations in your new neighborhood.
Look for activities that match your interests and abilities.
Get involved!

If you are not feeling well and are 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.
You are recovering from a muscle pull or otherwise
Talk with your doctor about specific exercises and activities you can do safely when you’re feeling better.
Start slowly and gradually build up your activities as you become stronger.

Exercise and Plan to Get Fit and Stay Fit as You Get Older:
Improving Emotional Health...
As you grow older, an active lifestyle is more important than ever. Regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain. Exercise can even reverse some of the symptoms of aging. And not only is exercise good for your body, it’s also good for your mind, mood, and memory. Whether you are generally healthy or are managing an illness, there are plenty of ways to get more active, improve confidence, and boost your fitness.

Exercise is the key to healthy aging...

If you have an injury, disability, weight problem, or diabetes...
See Chair Exercises & Limited Mobility Fitness

Starting or maintaining a regular exercise routine can be a challenge as you get older. You may feel discouraged by illness, ongoing health problems, or concerns about injuries or falls. Or, if you've never exercised before, you may not know where to begin. Or perhaps you think you're too old or frail, or that exercise is boring or simply not for you.

While these may seem like good reasons to slow down and take it easy as you age, they're actually even better reasons to get moving. Exercise can energize your mood, relieve stress, help you manage symptoms of illness and pain, and improve your overall sense of well-being. In fact, exercise is the key to staying strong, energetic, and healthy as you get older. And it can even be fun, too.

No matter your age or your current physical condition, you can benefit from exercise. Reaping the rewards of exercise doesn’t require strenuous workouts or trips to the gym. It’s about adding more movement and activity to your life, even in small ways. Whether you are generally healthy or are managing an illness—even if you’re housebound—there are many easy ways to get your body moving and improve your health.

5 Myths about Exercise and Aging

Myth 1: There’s no point to exercising. I’m going to get old anyway.

Fact: Exercise and strength training helps you look and feel younger and stay active longer. Regular physical activity lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, colon cancer, high blood pressure, and obesity.

Myth 2: Older people shouldn’t exercise. They should save their strength and rest.

Fact: Research shows that a sedentary lifestyle is unhealthy for adults over 50. Inactivity often causes older adults to lose the ability to do things on their own and can lead to more hospitalizations, doctor visits, and use of medicines for illnesses.

Myth 3: Exercise puts me at risk of falling down.

Fact: Regular exercise, by building strength and stamina, prevents loss of bone mass and improves balance, actually reducing your risk of falling.

Myth 4: It’s too late. I’m already too old to start exercising.

Fact: You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities.

Myth 5: I’m disabled. I can’t exercise sitting down.

Fact: Chair-bound people face special challenges but can lift light weights, stretch, and do chair aerobics to increase range of motion, improve muscle tone, and promote cardiovascular health.

The whole-body benefits of exercise for older adults

As you age, regular exercise is more important than ever to your body and mind.

Physical health benefits of exercise and fitness for older adults

Exercise helps older adults maintain or lose weight. As metabolism naturally slows with age, maintaining a healthy weight is a challenge. Exercise helps increase metabolism and builds muscle mass, helping to burn more calories. When your body reaches a healthy weight, your overall wellness will improve. Exercise reduces the impact of illness and chronic disease. Among the many benefits of exercise for adults over 50 include improved immune function, better heart health and blood pressure, better bone density, and better digestive functioning. People who exercise also have a lowered risk of several chronic conditions including Alzheimer’s disease, diabetes, obesity, heart disease, osteoporosis, and colon cancer. Exercise enhances mobility, flexibility, and balance in older adults. Exercise improves your strength, flexibility and posture, which in turn will help with balance, coordination, and reducing the risk of falls. Strength training also helps alleviate the symptoms of chronic conditions such as arthritis.

Mental health benefits of exercise and fitness as you age

Exercise improves your sleep. Poor sleep is not an inevitable consequence of aging and quality sleep is important for your overall health. Exercise often improves sleep, helping you fall asleep more quickly and sleep more deeply.
Exercise boosts mood and self-confidence. Endorphins produced by exercise can actually help you feel better and reduce feelings of sadness or depression. Being active and feeling strong naturally helps you feel more self-confident and sure of yourself.
Exercise is good for the brain. Exercise benefits regular brain functions and can help keep the brain active, which can prevent memory loss, cognitive decline, and dementia. Exercise may even help slow the progression of brain disorders such as Alzheimer’s disease.

Exercise and fitness as you age: Tips for getting started safely

Committing to a routine of physical activity is one of the healthiest decisions you can make. Before you get moving, though, consider how best to be safe.

Get medical clearance from your doctor before starting an exercise program, especially if you have a preexisting condition. Ask if there are any activities you should avoid.

Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Above all, if something feels wrong, such as sharp pain or unusual shortness of breath, simply stop. You may need to scale back or try another activity.
Start slow. If you haven’t been active in a while, it can be harmful to go “all out.” Instead, build up your exercise program little by little. Try spacing workouts in ten-minute increments twice a day. Or try just one class each week. Prevent crash-and-burn fatigue by warming up, cooling down, and keeping water handy.
Commit to an exercise schedule for at least 3 or 4 weeks so that it becomes habit, and force yourself to stick with it.
Stay motivated by focusing on short-term goals, such as improving your mood and energy levels and reducing stress, rather than goals such as weight loss, which can take longer to achieve.
Recognize problems. Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. Also stop if a joint is red, swollen, or tender to touch.
Exercise and fitness as you age: Tips for building a balanced exercise plan

Staying active is not a science. Just remember that mixing different types of exercise helps both reduce monotony and improve your overall health. The key is to find activities that you enjoy. Here is an overview of the four building blocks of senior fitness and how they can help your body.

The 1st building block of fitness as you age: Cardio endurance exercise

What is it: Uses large muscle groups in rhythmic motions over a period of time. Cardio workouts get your heart pumping and you may even feel a little short of breath. Cardio includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.
Why it’s good for you: Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands.
The 2nd building block of fitness as you age: Strength and power training

What is it: Strength training builds up muscle with repetitive motion using weight or external resistance from body weight, machines, free weights, or elastic bands. Power training is often strength training done at a faster speed to increase power and reaction times.

Why it’s good for you: Strength training helps prevent loss of bone mass, builds muscle, and improves balance—both important in staying active and avoiding falls. Power training can improve your speed while crossing the street, for example, or prevent falls by enabling you to react quickly if you start to trip or lose balance. Building strength and power will help you stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects.
The 3rd building block of fitness as you age: Flexibility

What is it: Challenges the ability of your body’s joints to move freely through a full range of motion. This can be done through stationary stretches and stretches that involve movement to keep your muscles and joints supple so they are less prone to injury. Yoga is an excellent means of improving flexibility.

Why it’s good for you: Helps your body stay limber and increases your range of movement for ordinary physical activities such as looking behind while driving, tying your shoes, shampooing your hair, and playing with your grandchildren.

The 4th building block of fitness as you age: Balance

What is it: Maintains standing and stability, whether you’re stationary or moving around. Try yoga, Tai Chi, and posture exercises to gain confidence with balance.
Why it’s good for you: Improves balance, posture, and quality of your walking. Also reduces risk of falling and fear of falls.

Types of activities that are beneficial to older adults:
Walking. Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done anywhere.
Senior sports or fitness classes. Keeps you motivated while also providing a source of fun, stress relief, and a place to meet friends.
Water aerobics and water sports. Working out in water is wonderful for seniors because water reduces stress and strain on the body's joints.
Yoga. Combines a series of poses with breathing. Moving through the poses works on strength, flexibility and balance. Yoga can be adapted to any level.
Tai Chi and Qi Gong. Martial arts-inspired systems of movement that increase balance and strength. Classes for seniors are often available at your local YMCA or community center.
Exercise and fitness as you age: Tips for frail or chair–bound adults

Even if you are frail or chair-bound, you can still experience the mood-boosting effects of exercise. Chair-bound adults can improve fitness with strength training, flexibility, and even some cardio activities. If being chair-bound has prevented you from trying exercise in the past, take heart knowing that when you become more physically active, the results will amaze you. Like any exercise program, a chair-bound fitness routine takes a little creativity and personalization to keep it fun.

Chair-bound Exercise and Fitness
Strength: Use free weights (“dumbbells”) to do repetitive sets of lifting. Don’t have weights? Use anything that is weighted and fits in your hand, like soup cans.
Resistance: Resistance bands are like giant rubber bands designed to give your muscles a good workout when stretched and pulled. Resistance bands can be attached to furniture, a doorknob, or even your chair. Use these for pull-downs, shoulder rotations, and arm and leg-extensions.
Flexibility: By practicing mindful breathing and slowly stretching, bending, and twisting, you can limber up and improve your range of motion. Some of these exercises can also be done lying down. Ask your doctor or search online for chair-yoga possibilities.
Endurance: Check out pool-therapy programs designed for wheelchair-bound seniors. Also, wheelchair-training machines make arm-bicycling and rowing possible. If you lack access to special machines or pools, repetitive movements (like rapid leg lifts or sitting pushups) work just as well to raise your heart rate.
Talk to your doctor or physical therapist about chair-bound exercise programs or see Chair Exercises & Limited Mobility Fitness.

Exercise and fitness as you age: Tips for getting more active—and liking it

If you dread working out, it’s time for a mental makeover. Consider physical activity part of your lifestyle instead of a bothersome task to check off your “to do” list. There are plenty of ways for seniors to make exercise a pleasurable part of everyday life—here are just a few.

Choose activities and exercises you enjoy.

Think about activities that you enjoy and how you can incorporate them into an exercise routine.

Listen to music while lifting weights
Window shop while walking laps at the mall
Get competitive while playing tennis
Take photographs on a nature hike
Meet new people at a yoga class
Watch a favorite movie while on the treadmill
Chat with a friend while walking, stretching, or strength training
Find easy ways to add more physical activity to your day

Being active doesn’t have to be limited to your workout times. There are plenty of ways to become more active as you go about your day.

Active on the go: Always choose stairs over the elevator, park at the far end of the parking lot when arriving at appointments and meetings, walk down every isle of the grocery store while shopping, practice balancing skills while standing in line, do neck rolls while waiting at a stoplight.
Active at home: Do a set of wall pushups while waiting for water to boil, vigorously vacuum, tend to the garden, sweep the sidewalk, rake leaves, lift weights while watching the news, try toe-raises while talking on the phone, do knee bends after sitting for a long period of time.
Focus on the benefits in your daily life

The most rewarding part of beginning a fitness routine is noticing the difference it makes in the rest of your life. Even if you begin exercising with a few simple stretches while seated or a short walk around the block, you’ll notice an improvement in how you feel as you go about your day.

House cleaning, gardening, shopping, and errands. Want to feel less winded while vacuuming or rushing to and from appointments? Doing just 15 to 20 minutes of heart-healthy cardio each day, such as walking, biking, swimming, or water aerobics will help give you the stamina you need.
Lifting grandchildren, carrying groceries, household chores. Building muscle mass a few times each week through weight lifting, resistance exercises, and weight machines will help give you more strength.
Crossing the street before the lights change, catching yourself before you fall. Power exercises such as tricep dips, chair stands, or other strength exercises performed quickly, can improve strength, speed, and reaction times.
Tying shoes, looking behind you while driving, navigating steps. Incorporating basic stretching—even while seated—into your fitness routine will make the most ordinary movements easier. Try yoga, Pilates, Tai Chi, or Qi Gong to limber up.
Exercise doesn’t have to break the bank

An exercise plan does not depend on costly gym memberships and fancy exercise equipment. Like the best things in life, staying fit can be completely free. Work out the wallet-friendly way:

Do neck rolls and light stretching while watching TV
No weights? Use food cans or water bottles
Rent exercise videos from the library
Mow the lawn, rake leaves, and weed
Climb stairs
Enjoy a walk in a new park or neighborhood
Exercise and fitness as you age: Tips for staying active for life

The more you exercise, the more you will reap the benefits, so it’s important to stay motivated when life’s challenges get in the way.

Keep a log. Writing down your activities in an exercise journal not only holds you accountable, but also is a reminder of your accomplishments.
Stay inspired. Reading health magazines or watching sports shows can help remind you how great it feels to take care of your body.
Get support. It’s easier to keep going with support. Consider taking a class or exercising with your spouse or a buddy.
Exercise safely. Nothing derails an exercise plan like an injury. Use common sense and don’t exercise if you are ill. Wear brightly colored clothing to be visible on the roads. When the weather brings slippery conditions, walk at a mall indoors to prevent falling.

Keep With Your Fitness Routine, Even If Your Routine Changes:
Many hotels now have fitness centers. Check out the facilities where you’ll be staying, and 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.
Work out to an exercise video if you can't get out.
Have a steady exercise buddy and if they are away, ask another friend to go with you on your daily walk.
Ask other older adults in your area where they go for walks or what physical activity resources are available nearby.
Join an exercise class at your local community center or senior center. This is a great way to meet other active people.
Move to a more active community if your neighbors are sedentary.
Check out the fitness centers, parks, and recreation associations in your new neighborhood.
Look for activities that match your interests and abilities.
Get involved!
If you are feeling under the weather, wait until you feel better and then start your activity again. Start slowly and gradually build up your activities as you become stronger.