Stay Active: Make an Exercise Plan That's Right for You
Why it's important
Exercise benefits every area of your life and can help you:
- Maintain and improve physical strength
- Stay independent as you age
- Manage and prevent some diseases such as diabetes, heart disease, osteoporosis, breast and colon cancer
- Reduce feelings of depression
- Improve your mood and overall well-being
- Improve your balance, which is important in preventing falls
It's never too late to start
It’s never too late to start or improve your physical activity level. No matter your age, there are activities that meet your fitness level and needs. Lack of physical activity can lead to more doctor visits, more hospitalizations, and more medicines to treat a variety of illnesses.
How much should you exercise?
Generally, 30 minutes of physical activity a day is recommended. If your doctor is concerned about your physical activity, ask him or her what type of activity he or she recommends.
What type of exercise is right for you?
It’s important to match your activity to your needs and abilities. Some people can swim a mile easily. For others, a short walk or stretching while seated is a good start. There are many ways to be active. Find something you enjoy doing, include it in your routine, and increase your level of activity over time. If you have any questions about what is appropriate, talk to your doctor.
Ask your doctor for an exercise prescription
For an easy way to make sure your exercise routine is right for you, ask your doctor to fill out the Exercise Prescription (PDF) form. Just print it out and bring it with you to your next appointment. That way you’ll know exactly what type of exercise is right for you!
Four types of exercise
Endurance activities improve the health of your heart, lungs, and circulatory system. Activities include walking, yard work, swimming, biking, climbing stairs, and playing tennis.
Muscle strength makes a big difference in your ability to stay independent and carry out everyday activities. Exercises include lifting weights and using a resistance band.
One out of three adults age 65 and older experiences a fall each year. Balance exercises can help prevent falls. Exercises include standing on one foot, heel-to-toe walking, tai chi, yoga, or Pilates.
Stretching helps maintain flexibility, which you need in everyday activities. Exercises include shoulder and upper arm stretches, calf stretches, and yoga.
What types of activities can you do at the gym?
Fitness centers have all types of activities to help you reach your fitness goals.
Don't forget—you can use your $150 Wellness Allowance to join a gym, fitness class, and more!
Interested in learning more about staying active? Read these additional resources from our Health Library:
- Fitness: Getting and Staying Active
- Activity Ideas
- Weight Management
- Fitness: Walking for Wellness
- Fitness: Increasing Core Stability
- Fitness: Adding More Activity to Your Life