False 1 English 4 Obesity, Physical Activity, Physical Activity Nutrition and Physical Activity, Older Adults 3/29/2013 4:55:15 PM http://www.healthfinder.gov/HealthTopics/glmedia/tools_icons/stayactiveasyougetolderquicktips.jpg http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/obesity/stay-active-as-you-get-older-quick-tips http://healthfinder.gov/HealthTopics/Category/everyday-healthy-living/safety/lower-your-risk-of-falling topic http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/get-active topic http://healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/physical-activity/protect-your-health-as-you-grow-older topic http://go4life.nia.nih.gov/get-started http://nihseniorhealth.gov/exerciseforolderadults/healthbenefits/01.html <p>Physical activity is good for people of all ages. Staying active can help:</p><ul><li>Lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer</li><li>Improve your strength and balance so you can stay independent</li><li>Reduce symptoms of depression</li><li>Improve your ability to think, learn, and make decisions</li></ul><h2>Before you begin...</h2><p>If you have a health problem like heart disease, diabetes, or obesity, talk to your doctor about the types and amounts of physical activity that are right for you.</p><h2>Aim for 2 hours and 30 minutes a week of moderate aerobic activities.</h2><ul><li>Choose activities that make your heart beat faster, like walking fast, dancing, or raking leaves.</li><li>Start slowly. Build up to 30 minutes on most days of the week, at least 10 minutes at a&nbsp;time.</li><li>Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.</li></ul><h2>Do strengthening activities 2 days a week.</h2><ul><li>Try using exercise bands or lifting hand weights. You can also use cans of food as weights.</li><li>Breathe out as you lift something, and breathe in as you relax. Holding your breath can cause changes in your blood pressure.</li></ul><h2>Do balance activities 3 or more days a week.</h2><ul><li>Practice standing on one foot.</li><li>Stand up from a sitting position.</li><li>Learn tai chi (&ldquo;ty chee&rdquo;), a Chinese mind-body exercise that involves moving the body slowly and gently.</li><li>Sign up for a yoga class, or try following a yoga video at home.</li></ul><p>For more information about staying active as you get older, visit:</p><ul><li><a href="http://go4life.nia.nih.gov/get-started" >http://go4life.nia.nih.gov/get-started </a></li><li><a href="http://nihseniorhealth.gov/exerciseforolderadults/healthbenefits/01.html" >http://nihseniorhealth.gov/exerciseforolderadults/healthbenefits/01.html </a></li></ul> <script type='text/javascript'>var healthfinder_search_api_domain='http://healthfinder.gov'; var healthfinder_search_api_key='demo_analytic_key'; var healthfinder_search_api_q = ''; var healthfinder_search_api_lang = 'en'; var healthfinder_search_api_type = ''; var healthfinder_search_api_topics = ''; var healthfinder_search_api_tools = '4'; var healthfinder_search_api_categories = ''; var healthfinder_search_api_return_type = 'xml'; </script><script type='text/javascript' src='http://healthfinder.gov/Scripts/hf_search_api_analytics.js'></script> http://healthfinder.gov/prevention/glmedia/bw_hf_logo.gif http://healthfinder.gov <script type='text/javascript'>var healthfinder_search_api_domain='http://healthfinder.gov'; var healthfinder_search_api_key='demo_analytic_key'; var healthfinder_search_api_q = ''; var healthfinder_search_api_lang = 'en'; var healthfinder_search_api_type = ''; var healthfinder_search_api_topics = ''; var healthfinder_search_api_tools = '4'; var healthfinder_search_api_categories = ''; var healthfinder_search_api_return_type = 'xml'; </script><script type='text/javascript' src='http://healthfinder.gov/Scripts/hf_search_api_analytics.js'></script>