| It's important for people of all ages, especially | | | | alters your heart rate, don't use your pulse as a |
| seniors, to stay active. According to the Centers | | | | judge of how fast your heart is or should be |
| for Disease Control, being physically active can | | | | beating. |
| reduce your risk of dying from heart disease and | | | | Wear the proper protective equipment for your |
| decreases the risk of colon cancer, diabetes and | | | | activity. If you are biking, wear a helmet. If you |
| high blood pressure. Physical activity also helps | | | | are inline skating, wear a helmet as well as knee |
| control weight:; contributes to healthy bones, | | | | and elbow pads. Protective gear should be of |
| muscles and joints; relieves the pain of arthritis; | | | | good quality and fit properly. It may be |
| reduces symptoms of anxiety and depression; | | | | expensive, but it's an expense that is well worth |
| and can devrease the need for hospitalizations, | | | | it. |
| physician visits and medications. Indeed, there's a | | | | Watch out for the elements. If it's hot, exercise in |
| lot riding on incorporating exercise into your | | | | the early morning or early evening when it's |
| lifestyle. | | | | cooler, or stay in the shade and wear light weight |
| There's no better time than now to start | | | | clothing. If it's cold, dress in layers, and be careful |
| exercising. Be sure to check with your doctor | | | | of ice and snow. |
| before increasing your physical activity especially if | | | | It's especially important to stay hydrated when |
| you have a chronic disease or family history of | | | | you are engaging in exercise that makes you |
| chronic disease, chest pain, shortness of breath, | | | | sweat. Drink before, during and after exercise to |
| high blood pressure, asthma, diabetes, blood clots, | | | | prevent dehydration. |
| infections or fever, joint swelling, hip surgery or a | | | | In addition to all the other benefits of exercise , |
| hernia. | | | | the secret to a sharp mind just might lie in your |
| Here are some tips to help you get started! | | | | feet as well! Studies show those who took a |
| Don't just jump into a fitness routine. First, | | | | 30-minute brisk walk three days a week had |
| stretch your arms, legs and back. Start off | | | | sharper memories. This is what scientists refer to |
| slowly, gradually increasing the pace of your | | | | as "executive functions". They are the ability to |
| exercise. Don't do too much too soon or you will | | | | plan, organize and juggle mental tasks. Similar |
| hurt yourself. For example, start with 10 minutes | | | | results exist in non-depressed individuals. Some |
| of walking before going to 20 and then 30 | | | | mental decline is associated with normal aging due |
| minutes. For a strength-training program using | | | | to reduced blood flow to the brain . Experts |
| weights and machines, talk to a fitness instructor | | | | believe exercise may work by improving |
| on how much weight to lift and how to use the | | | | circulation to essential areas. |
| machines properly. | | | | In a study of more than 13,000, the risk of |
| Exercise should make you feel better, not worse. | | | | breaking a hip was nearly 30-percent lower |
| A little soreness, discomfort or fatigue is normal. | | | | among those who take a brisk walk two to four |
| Listen to your body, if you feel light headed, a | | | | times a week than in sedentary individuals. Those |
| shortness of breath, a sudden, severe headache, | | | | who went from being moderately or vigorously |
| are sweating excessively, or have pains in the | | | | active to being sedentary doubled their risk. |
| chest, stomach or anywhere else, you should | | | | Talk a walk! |
| stop exercising. If symptoms persist, contact | | | | A cool down is just as important as a warm up. |
| your doctor. | | | | Stretch your arms, legs and back to bring your |
| If you are on medication or have a condition that | | | | heart rate back to its normal level. |