Alert
Close

Think you know AARP? What you don't know about us may surprise you. Discover all the 'Real Possibilities'

HIGHLIGHTS

Open
America's Winter Escapes Sweepstakes
Introducing RealPad by AARP
You and Your Town Contest-You could win an AARP RealPad

AUTO BUYING PROGRAM

AARP Auto Buying Program

DRIVER SAFETY

Piggy bank on the road - AARP Driver Safety

Take the new AARP Smart Driver Course!

Contests and
Sweeps

Safe Driving in 2014 Sweepstakes

Learn how AARP Driver Safety can help you stay safe—and enter for a chance to win $1,000. See official rules. 

Download the ipad App

AARP-iPad-ePub-app

KEEP BRAIN ACTIVE!

AARP Games - Play Now!

Learning centers

Get smart strategies for managing health conditions.

 

Arthritis

Heart Disease

Diabetes

Most Popular

Viewed

Ten Tips for a Healthier Heart

two women walking for exercise

"To get heart-healthy benefits, you need to get your heart rate up." Jennifer Mieres, M.D., American Heart Association — Alison Bank/Getty Images

1. Don’t let age discourage you from reaching your physical and fitness potential. Check with your doctor, make a plan and take a gradual approach to implementing it.

2. Do aerobic exercise 30 minutes a day, five days a week. This means increasing your heart rate.

3. Even moderate-intensity exercise—such as brisk walking, light jogging, swimming, Pilates and yoga—is good.

4. If you don’t have 30 minutes to spare, exercising in short bouts of at least 10 minutes, three times a day, can also be beneficial—as long as you get your heart rate up.

5. If you do “vigorous-intensity” aerobics—running, fast walking, bicycling, tennis, an exercise class—then 20 minutes a day, three days a week, is acceptable.

6. Adults 65 and older (or those over 50 with chronic conditions or limited mobility) need the same amount of exercise as younger people, but the activity can be less intense.

7. Strength training complements aerobic training and can help older adults prevent age-related bone and muscle-mass loss. Twice a week, perform at least one strength-training set targeted to the body’s major muscle groups. One set equals eight to 10 separate exercises, each repeated 10 to 15 times.

8. Start strength training slowly, lifting perhaps five pounds for five repetitions. Build up progressively to heavier weights and 10 to 15 repetitions.

9. Do balance exercises to prevent falls and injuries.

10. Flexibility is important, too. Ten minutes of stretching twice a week, with each stretch held for 10 to 30 seconds, is recommende

Most sports medicine professionals also suggest warming up before stretching and exercising (for instance, swimming slow laps, then picking up the pace) and cooling down afterward.

Source: “Physical Activity and Public Health in Older Adults: Recommendation From the American College of Sports Medicine and the American Heart Association." Circulation 2007, online Aug. 1, 2007.

Topic Alerts

You can get weekly email alerts on the topics below. Just click “Follow.”

Manage Alerts

Processing

Please wait...

progress bar, please wait

Tell Us WhatYou Think

Please leave your comment below.

Discounts & Benefits

From companies that meet the high standards of service and quality set by AARP.

Reading eyeglasses eyemed 6 membership benefit health

Members save 25% on orders of $200 or more and get 25% off lens upgrades at glasses.com.

AARP/Walgreens Wellness Bus Stops in Clarksdale, MS

Members can get exclusive points offers from Walgreens and Duane Reade.

Member Benefits

Join or renew today! AARP members receive exclusive member benefits & affect social change.

Rewards for Good

Your Points Balance:

Learn More

Earn points for completing free online activities designed to enrich your life.

Find more ways to earn points

Redeem your points to save on merchandise, travel, and more.

Find more ways to redeem points