Before starting any new exercise program please consult with your physician.

• Improves  flexibity and balance
• Helps manage and prevent diseases like diabetes, cancers, osteoporosis, heart disease, etc.
• Help improve symptoms of chronic disease if they are already present
• Help to improve your ability to do things you enjoy and want to do
• Helps to  improve overall well-being
• Helps maintain some aspects of  cognitive functioning
• Helps maintain and improve your physical strength and fitness

1. Endurance – increases your heart rate and breathing

•  Examples – walking at a good speed, yard work, swimming, playing tennis, climbing hills or stairs, dancing, jogging, etc.

• Examples – lifting weights or using a resistance band

• Examples – heal-to-toe walk, stand on one foot, tai chi

•  Examples – yoga, calf stretch,  ear to shoulder

1. Endurance – build up your endurance gradually to at least 30-minutes of moderate-intensity activities on most or all days of the week

2. Strength – do strength exercise for all of your major muscle groups on 2 or more days per week for 30-minute sessions each. Do not exercise the same muscle group on any 2 days in a row.

3. Balance – do as often as you like

4. Flexibility – do each stretching exercise 3 to 5 times at each session.  Stretch into desired position slowly and hold for 10 to 30 seconds.

• Make it fun
• Make it social
• Make it easy
• Make it a PRIORITY

If you're 65 years of age or older, are generally fit, and have no limiting health conditions you can follow the CDC guidelines and routines for physical activity.