Keep Active - Get Movin' at 50 Plus
Session 2 - Fitness in Motion
In session 1, you learned about the four building blocks of fitness: strength, flexibility, balance and endurance. In this session, you'll be introduced to some sample exercises for each area. The activities, adapted from "Exercise: A Guide From the National Institute on Aging," are explained with easy-to-follow instructions and animation. Best of all, they can be done in the comfort and privacy of your own home.
Strength Exercise
National Institute on Aging
Arm raises strengthen shoulder muscles.
Arm raise This exercise strengthens shoulder muscles and can even be done while you watch television. If you don't have hand weights, try using soup cans to start.
- Sit in an armless chair with your back supported by the back of the chair.
- Keep your feet flat on the floor, even with your shoulders.
- Hold the hand weights straight down at your sides, with palms facing inward.
- Raise both arms, shoulder height.
- Hold this position for 1 second.
- Slowly lower your arms to your sides. Pause.
- Repeat 8 to 15 times.
- Rest, then do another set of 8 to 15 repetitions.
Balance Exercise
National Institute on Aging
Plantar flexion exercises improve balance and strengthen ankle
and calf muscles.
Plantar flexion This exercise strengthens ankle and calf muscles, in addition to improving balance. Once you feel strong enough, add ankle weights or try the variations described below.
- Stand straight with your feet flat on the floor, holding onto a table or chair for balance.
- Slowly stand on tiptoe, as high as possible.
- Hold this position for 1 second.
- Slowly lower your heels all the way back down. Pause.
- Repeat 8 to 15 times.
- Rest, then do another set of 8 to 15 repetitions.
Variation: As you become stronger, do the exercise standing on one leg only, alternating legs for a total of 8 to 15 times on each leg. Try holding the table with one hand, then one fingertip, then no hands. When you feel steady enough, try doing the exercise with your eyes closed.
Stretching Exercise
Double hip rotation This exercise stretches the outer
muscles of the hips and thighs.
Note: Don't do this exercise if you have had a hip
replacement, unless your surgeon approves.
National Institute on Aging
Double hip rotations stretch the thighs and hips.
- Lie on the floor on your back, knees bent and feet flat on the floor.
- Keep your shoulders on the floor at all times.
- Keeping your knees bent and together, gently lower your legs to one side as far as possible without forcing them.
- Hold this position for 10 to 30 seconds.
- Return your legs to the upright position.
- Repeat toward the other side.
- Repeat 3 to 5 times on each side.
Endurance Exercises
Endurance exercises are any activities—walking, jogging, swimming, raking—that increase your heart rate and breathing for an extended period. Endurance activities can be divided into two categories: moderate and vigorous.
Moderate & Vigorous Exercises
Moderate endurance exercises
Swimming
Bicycling
Cycling on a stationary bicycle
Gardening (mowing, raking)
Walking briskly on a level surface
Mopping or scrubbing the floor
Golf, without a cart
Tennis (doubles)
Volleyball
Rowing
Dancing
Vigorous endurance exercises
Climbing stairs or hills
Shoveling snow
Brisk bicycling up hills
Digging holes
Tennis (singles)
Swimming laps
Cross-country skiing
Downhill skiing
Hiking
Jogging
How Much? How Often?
For help in determining how many of these exercises to do, and how often to do them, consult this chart of goals and recommendations.
Work Your Way Up
Your goal is to work your way up, eventually, to a level of endurance activity that increases your breathing and heart rate. It should feel somewhat challenging. You can divide your exercise into sessions of no less than 10 minutes at a time, if you want to, as long as they add up to a total of at least 30 minutes at the end of the day. Doing less than 10 minutes at a time won't give you the desired cardiovascular and respiratory system benefits. (The exception to this guideline is someone just beginning to do endurance activities.) Your goal is to build up to a minimum of 30 minutes of endurance exercise on most or all days of the week. More often is better, and every day is best.
Glossary
Cardiovascular system:
The circulatory system, consisting of the heart, lungs and blood
vessels.
Respiratory:
Having to do with breathing. The word comes from the Latin
re- (again) + spirare (to breathe) = to breathe
again.
AARP Resources
AARP on Physical Activity
AARP's tips sheets on everything from getting motivated to working out.
Get Fit on Route 66
Convert your exercise minutes to miles on this free virtual journey.
Step Up to Better Health
Clip on a step counter, choose an Internet trail, and start walking in this 10 week program.
