For Women 65 & Older- Staying Active Benefits of Staying Active Regular physical activity — exercise or other movement on most days — has many benefits. It can: · Improve heart health · Strengthen bones, muscles, and joints · Help control weight · Help control blood pressure · Lower the risk of heart disease, stroke, certain types of cancer, and adult-onset diabetes · Increase energy · Promote a sense of well-being and self-esteem · Reduce feelings of stress, depression, and anxiety · Improve sleep · Improve bowel function Ways to Stay Active Being active during the course of each day can help you keep fit. To stay fit, you also should do four types of activities: endurance, strength, balance and stretching. Endurance Activities Endurance activities increase your breathing and heart rate. Endurance activities include walking, swimming, cycling and tennis. Strength Activities Muscle mass is lost with aging. Exercise helps maintain it. It's never too late to begin a strength training program. Balance Activities Balance exercises help to prevent falls. Falls are a common problem among older adults. Dancing is a good exercise for balance. Yoga and exercises such as tai chi are good choices. Stretching Activities Stretching exercises keep you limber and help prevent joint and back ache. You should stretch before and after you do an endurance or strength activity. Getting Started Plan time in your day to exercise. If you have never exercised before, find simple ways to become more active each day. Your Target Heart Rate You should exercise so that your heart beats at the level that gives you the best workout. This is called your target heart rate. To check your heart rate: · Count the beats for 10 seconds by feeling the pulse on the inside of your wrist. · Multiply this count by 6 to get the number of beats per minute. The following table gives guidelines for finding your target heart rate. It is about 60 percent to 80 percent of your maximum heart rate. Your Target Heart Rate Age Target Heart Rate(beats per minute) Average Maximum Heart Rate(beats per minute) 60 96-128 160 65 93-124 155 70 90-120 150 75 87-116 145 80 84-112 140 85 81-108 135 Safety Tips These tips will help you safely begin a fitness program: · Talk with your doctor first. · Start slowly. · Warm up. · Cool down. · Use safety gear. · Wear proper footwear. · Drink plenty of fluids when doing activities that make you sweat. · Don't hold your breath. · When you bend forward, bend from the hips and knees, not the waist. · Don't work too hard. · Don't do intense exercise outside during hot, humid weather or in extreme cold. · Wait at least 2 hours after eating before a moderate or heavy workout. · Don't take a hot shower or use a sauna or hot tub just after exercise. Keeping Fit Keeping track of your progress is one way to keep your fitness program on course. · Choosing activities that you enjoy · Setting goals and rewarding yourself when you reach them · Trying new activities · Varying your routine · Finding a friend to work out with you Finally . . . Anytime is a good time to become more active. Being active can help safeguard your health, prevent injuries, and manage your weight.