TIP OF THE MONTH

Physical Activity

Exercise and physical activity are important components of a healthy lifestyle. To maintain a healthy lifestyle, The Center for Disease Control (CDC) recommends 150 minutes/week (as little as 20 minutes a day) of moderate intensity aerobic exercise OR 75 minutes of vigorous intensity exercise. Any physical activity can help reduce your risk for falls and keep you independent longer by improving balance, improving strength, and improving activity tolerance.

Any activity is better than no activity- make it your mission to move more!

Practical Tips

  • Decrease time spent sitting as much as possible.

  • When watching TV, get up to walk during commercial breaks or raise up and down on your toes.

  • Stand while doing regular household chores like laundry or dishes.

  • Park further away from store/building entrances.

  • Walk within the complex where you reside.

Vigorous Intensity Exercises Include:

  • Swimming laps

  • Jogging

  • Cross country skiing

  • Cycling

  • Hiking

Moderate Intensity Exercises Include:

  • Walking at a moderate/fast pace

  • Water aerobics class

  • Tai-Chi class

  • “Ballroom Basics for Balance” class

  • Yard work or light snow shoveling

  • Playing with your grandkids

  • Golfing

  • Lifting weights

If you are less active, start small (10 minutes of activity, 3 times per day.) Go at your own pace and slowly work your way up!

Additional Benefits of Moving

  • Decreased pain

  • Improved mobility 

  • Reduced risk for comorbidities such as diabetes, stroke, high blood pressure, obesity

  • Reduced anxiety and depression

  • Lowered risk for osteoporosis

  • Improved joint protection which can reduce arthritic pain

Additional Resources