	Flexibility Exercise
	Strength Exercise
	Endurance Building

Pep Up Your Life
with Exercise

The Key to the Good Life

The exciting news from recent scientific studies is that exercise benefits everyone regardless of age. Exercise can help you take charge of your health and maintain the level of fitness necessary for an active, independent lifestyle. This publication is designed to help you start a fitness program of exercise so you can maintain or improve your physical health.

Many people think that as we age, we tend to slow down and do less that physical decline is an inevitable consequence of aging. For the most part, this is not true. Studies show that much of the physical frailty attributed to aging actually is the result of inactivity, disease, or poor nutrition. But the good news is many problems can be helped or even reversed by improving lifestyle behaviors. One of the major benefits of regular physical activity is protection against coronary heart disease.

Not only can physical activity provide some protection against other chronic diseases, such as adult-onset diabetes, arthritis, hypertension, certain cancers and osteoporosis, it can ease tension and reduce stress. To put it simply exercise is one of the best things you can do for your health.

The exercise program described and illustrated on the following pages has been prepared specifically for you! It is a daily routine that takes 20 to 30 minutes.

Take a minute to read the instructions carefully. Performing each exercise properly is as important as spending enough time on them.

Sleep and Rest

Sleep and rest are great rejuvenators. As you grow older, your sleep patterns and need for sleep may change. Be sure to include rest periods in your daily exercise program, especially if you sleep fewer than eight hours each night. Exercise can help relieve problems with insomnia too. Mild exercise a few hours before bed, or during the day, helps many people get a restful night's sleep.

Balance and Agility

Balance and agility are important capabilities often taken for granted. Regular exercise can help to maintain or restore them. Older adults can sometimes lose their sense of balance, particularly if they wear bi-focal or tri-focal glasses. A well-maintained sense of balance can help make up for the dizziness sometimes caused by vision changes.

In addition, when muscles are not toned, the resulting weakness and unsteadiness can contribute to falls. Thus, it is important to maintain or restore physical agility through exercise which can help avoid the risk of injury from falls and accidents.

Preparing to Exercise

Regardless of the age at which you begin to exercise, or how long you may have been inactive, proper exercise will always improve your physical condition. The exercises in this publication can be done by people who have been inactive for some time.

It is important to begin any exercise program slowly and build up gradually. Remember, it may take several months to attain the minimal levels of physical fitness identified in Level I activities. Some people will take less time, others more.

Before beginning an exercise program, have a physical examination and discuss the program with your doctor. In addition, if your mobility is limited as a result of a chronic or disabling condition, be sure to review these exercises with your doctor. Keep in mind your level of ability and endurance so that you don't risk discomfort or injury. If you experience pain while exercising, stop that particular movement and ask your doctor about it on your next visit.

Stick with it, and you will see results!

Warming Up

Preparing the body for exercise is important for people at any age and all fitness levels. A warm-up period should begin with slow, rhythmic activities such as walking or jogging in place. Gradually increase the intensity until your pulse rate, respiration rate and body temperature are elevated, which is usually about the time that you break a light sweat. It also is advisable to do some easy stretching exercises before moving on to the strength and endurance activities.

Effective Exercising

Once you begin your daily exercise routine, keep these points in mind to get the best results:

Always drink water before, during and after your exercise session.
Make exercising a part of your daily routine. You may want to set a regular time to exercise each day and invite a friend to join you.
Start gradually, about 5 to 10 minutes at first.
Increase the amount of exercise each day, up to about 30 to 60 minutes.
Breathe deeply and evenly during and between exercises. Don't hold your breath.
Rest whenever it is necessary.
Keep a daily written record of your progress.
Exercise to lively music, TV or with friends for added enjoyment.

Cool Down

If you have been participating in vigorous physical activity, it is extremely important not to stop suddenly. Abrupt stopping interferes with the return of the blood to the heart and may result in dizziness or fainting. Simply reduce the intensity of the exercise gradually and end with a few slow stretches.

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Pep Up Your Life with Exercise