If you are an older Ohioan looking to participate in the #ExploreOhio Challenge or any other physical activity, here are some tips to help you build your new routine for a better you:
Physical Activity Guidelines for Older Americans
- Regular physical activity is essential for healthy aging. Activity does not need to be strenuous to achieve your goals.
- Warm up and cool down before each walk.
- Choose proper foot gear to keep you moving with healthy legs and feet.
- Walk on soft ground to prevent injury.
- If you have diabetes, use extra precaution when participating in physical activity and check your feet often.
- For a healthier you, older adults should do at least 2 hours and 30 minutes of moderate exercise a week.
- Be as physically active as your abilities and conditions allow.
- Do exercises that maintain or improve balance - if they are at risk of falling.
- Spreading physical activity across at least 3 days a week may help to reduce the risk of injury and avoid excessive fatigue.
- Reduction in falls is seen for participants in programs that include balance, muscle strengthening activities, and walking.
- Health providers can help you attain and maintain regular physical activity by providing advice on types of activities and ways to progress at a safe, steady pace.
- If you have a chronic condition, set physical goals that meet your abilities.
- Plan community activities that include opportunities for older adults to be physically active
Walking as a Way of Life
- Walking is cheap, it’s simple, and almost anybody can do it.
- Walking has a multitude of health benefits for everyone.
- Walking helps seniors maintain mobility and independence.
- Research has shown exercise is good for the mind.
- Find a safe, convenient place to walk.
Be Active Your Way
- People of all types, shapes, sizes, and abilities can benefit from being physically active.
- Talk with your health care team about the amount and types of activities that are right for your ability or condition.
- Be active with friends and family - team up with a friend. It will keep you motivated and it will be more fun.
- If you haven’t been active in a while, start slowly and build up.
- Choose a safe place to do your activity.