Try to build up to at least 30 minutes of activity that makes you breathe hard on most or all days of the week. Every day is best. That’s called an endurance activity because it builds your energy or “staying power.” You don’t have to be active for 30 minutes all at once. Ten minutes at a time is fine.

For an example of an endurance exercise, watch the video below:



Keep using your muscles. Strength exercises build muscles. When you have strong muscles, you can get up from a chair by yourself, you can lift your grandchildren, and you can walk through the park.

Keeping your muscles in shape helps prevent falls that cause problems like broken hips. You are less likely to fall when your leg and hip muscles are strong.

For an example of a strength exercise, watch the video below.



Do things to help your balance. Try standing on one foot, then the other. If you can, don’t hold on to anything for support. Get up from a chair without using your hands or arms. Every now and then walk heel-to-toe. As you walk, put the heel of one foot just in front of thetoes of your other foot. Your heel and toes should touch or almost touch.

For an example of a balance exercise, watch the video below.



Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back the car out of your driveway. Stretch when your muscles are warmed up. Don’t stretch so far that it hurts.
For an example of a flexibility exercise, watch the video below.



Who Should Exercise?
Almost anyone, at any age, can do some type of physical activity. You can still exercise even if you have a health condition like heart diseaseor diabetes. In fact, physical activity may help.

For most older adults, brisk walking, riding a bike, swimming, weight lifting, and gardening are safe, especially if you build up slowly. But, check with your doctor if you are over 50 and you aren’t used to energetic activity. Other reasons to check with your doctor before you exercise include:

• Any new symptom you haven’t discussed with your doctor
• Dizziness or shortness of breath
• Chest pain, pressure or feeling that your heart is skipping, racing, or fluttering
• Blood clots
• An infection or fever with muscle aches
• Unplanned weight loss
• Foot or ankle sores that won’t heal
• Joint swelling
• A bleeding or detached retina, eye surgery, or laser treatment
• A hernia
• Recent hip or back surgery

U.S. Department of Health & Human Services