What is physical fitness? It?s a state of good health in which your muscles are strong, your joints are fluid, and you?re able to accomplish everyday tasks with relative ease. As you get older, it?s more important than ever to keep your body in good shape. Physical fitness can help you maintain your independence and avoid diseases such as osteoporosis and diabetes.
To stay physically fit, you need to be active. Experts recommend that you do a combination of aerobic, strength training, flexibility, and balance exercises to achieve an ideal fitness level. Aerobic exercise gets your heart pumping and your lungs working. It trims excess weight, and improves your physical endurance. Examples of aerobic exercise include walking, playing tennis, or riding a stationery bicycle. Aim for at least 30 minutes of aerobic exercise on most days of the week.
Strength training exercises build muscles. Lifting light weights or working with resistance bands are examples of strengthening exercises. Do these exercises about twice a week.
Balance starts to erode as you age, and when it does, your risk of falling increases. You can incorporate balance exercises throughout the day; for example, by standing on one leg for a few seconds, and then switching to the other leg. Or you can walk heel-to-toe.
Stretching improves flexibility. Something as simple as bending over to touch your toes or leaning to each side can help keep your joints more limber.
Talk to your doctor before starting any new exercise program. Make sure the exercises you plan to do are safe for you, especially if you have a health condition. It?s always a good idea to start with a class or personal trainer to ensure you?re doing the exercises correctly. Start slowly, working only to your ability. You can gradually add length and intensity to your workouts as you get more comfortable.
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