Time on Your Side 

While there are no guarantees, staying active may help you look, feel and even act years younger than your actual age. Keeping your body active may even help your mind stay sharper over the years. Even common everyday activities such as walking, gardening and taking the stairs can make a difference.

You reap great benefits from small amounts of activity. The key is to do at least 30 minutes of moderate physical activity each day, most days of the week. Regular activity may help you feel better and stay healthy as you go about your daily tasks and your leisure.

It is never too late to start. In a recent study, nursing home residents in their 80's and 90's began lifting weights to strengthen their leg muscles. After three months, they were able to get out of chairs and climb stairs more easily than before. So if you are already active, keep it up! If you need to become more active, the tips that follow will help you get started.

Move it! Don't Lose it!

When it comes to muscle, the saying is true: "Use it or lose it." Your body is like a machine that stays in tune by being used. Some of the weaknesses that come with age may be related to inactivity. Active people often
o Have more energy for travel, volunteering or friends.
o Feel good about how they look. o Have a more positive outlook.
o Have stronger bones, better balance and coordination.

There are three things you need to work on to be physically fit: muscle strength, aerobic endurance and flexibility.

Muscle Strength

Without strong flexible muscles, anything physical becomes more of an effort, whether it is carrying groceries or getting up from a chair.

Building strength doesn't mean you have to go to a gym. You can begin at home. Haul dirt in your garden to build strength in your legs or push a wheelbarrow to build strength in your upper arms. If you don't have a garden, use common household items like unopened soup cans as hand weights while watching the evening news or talking on the phone with friends.

Aerobic Endurance

When you do aerobic activities, your heart beats faster and you breathe more quickly. Bicycling, swimming and brisk walking while swinging your arms are examples of aerobic activities. Aerobic activities may help you sleep better, feel energized and improve your circulation.

Flexibility

Staying flexible is important so you can reach, bend, keep your balance and lower your risk of serious injury if you fall. Stretching is a great way to overcome muscle stiffness. Learn simple stretches from a fitness professional, from books at your local library, by watching exercise shows on TV or by taking a flexibility or yoga class at your local community center. Even activities such as raking leaves in a wide sweeping motion can stretch your arms, shoulders and upper back muscles.

Make Your Own Plan!

Keep a weekly diary of activities that you currently do and enjoy. Write down how you felt after being active and detail your plans to stay active.

Make Fitness Fun

Remember:

Frequency. Stay active most days of the week.
Intensity. Get your heart pumping and get air into your lungs.
Time. Aim for 30 minutes daily; 10 minutes at a time will do. And
Find social activities you enjoy.
Understand your limits. Start slowly and expect to feel tired (and maybe a little sore) at first.
Now is the time to start. You can do it!

For more information

• Earn a Presidential Sports Award from the President's Council on Physical Fitness and Sports in any 68 categories by requesting a free activity log and brochure. Write to: Presidential Sports Award, P.O. Box 68207, Indianapolis, IN 46268
  

• Write the American Association of Retired Persons (AARP) and request a free copy of Pep UP Your Life, publication #D549, AARP Fulfillment, 601 E. Street, NW, Washington, DC 20049.

  This brochure was developed as part of To Your Health! Food and Activity Tips for Older Adults, an informative and education campaign to promote healthful food choices and physical activity for healthy adults ages 55 and older. To Your Health is a cooperative effort by The National Education on the Aging, the National Institute on Aging, the President's Council on Physical Fitness and Sports, and the Food Marketing Institute. Adapted from:
  www.mdch.state.mi.us/mass/Health