Alert
Close

Help pack a million meals for struggling seniors on 9-11. Volunteer today

HIGHLIGHTS

Open
AARP Staying Sharp: Keep Your Brain Healthy

AARP REALPAD

The tablet with free 24/7 customer support. Learn More

AARP VETERAN MEMBERSHIP

Military and Veterans Discount

 

KEEP BRAIN ACTIVE!

AARP Games - Play Now!

Learning centers

Get smart strategies for managing health conditions.

 

Arthritis

Heart Disease

Diabetes

Most Popular

Viewed

Dr Oz's 6-Month Health Plan

Month 3: Ramp Up Your Exercise

In cultures where people live long, healthy lives, rigorous physical activity is the norm

En español l Oz Tip: Exchange sneakers with your exercise buddy. You’ll be less likely to renege on your daily walk together.

In cultures where people live long and healthy lives, rigorous physical activity is the norm. You’re already on your way with the 30-minute daily walk you’ve taken since Day 1 of this 6-Month Plan. This month we add weight-bearing, flexibility, and balance exercises. In addition to those shown below, check out all of Dr. Oz's exclusive exercise videos. (Remember to check with your doctor before starting a new exercise program.)

Topic Alerts

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

Manage Alerts

Processing

Please wait...

progress bar, please wait
walking exercise

Week 1: Walking
Boost your aerobic activity by stepping up the pace of your walking—you should be breathing fairly hard—and by adding 3,000 more steps each day.
Step it up:
A 30-minute walk adds up to about 4,000 steps. Your goal should be 10,000 steps a day. Buy a pedometer to track your progress.

 

 

 

criss cross exercise

Week 2: Strength
Add a short, 10-minute strength training program to your routine. Start with scissor legs, then add exercises to strengthen your shoulders, arms, and legs.
Scissor legs:
(Strengthens abs and inner thighs) Lying on your back with your hands behind your head, lift your legs at a 90-degree angle, point your toes, and then scissor your legs back and forth 20 times, each time pushing your knees two feet apart and then bringing them back again.

 

 

 

sit stretch exercise

Week 3: Flexibility
This week, start each day with a 10-minute stretching session. Flexibility is key to ensuring that you don’t injure yourself as you increase your physical activity. You’ll want to stretch your chest, back, abdominals, hips, and hamstrings.
Crisscross :
(Stretches back, abs, and hips) Sit with your legs crisscrossed in front of you. Keeping your torso upright and your back straight, put your right hand on your left leg and your left hand on the mat behind you and gently twist to the left. Hold for 10 seconds, then switch sides. Do the stretch twice on each side.

 

 

 

balance exercise

Week 4: Balance
Our sense of balance is coordinated by three things—our proprioception (which is our brain telling us where we are in space), our vision, and our hearing. As we age, our ability to integrate the signals from these three systems declines. But it takes only a few minutes a day to fine-tune it.
One-leg balance:
Stand by a chair, lift one leg, and see how long you can stand without letting your raised foot down. Now, do the exercise with your eyes closed.

Advertisement

Discounts & Benefits

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

Walgreens 1 discount membership aarp

Members can earn 50 points per $1 spent on select health & wellness products at Walgreens.

member benefit aarp hear usa

Members save 15% on easy listening devices and more at the HearUSA Hearing Shop.

Eye Med 4 Membership Benefit AARP Discount

Members save up to 60% on eye exams and 30% on glasses at Target Optical.

Membership Benefits Discounts Email Genius

Brain boost? Get AARP email for access to memory exercises & more that help you focus.

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

Advertisement