The activities discussed here are safe for most people. If you have problems moving or staying steady on your feet or if you get out of breath easily, talk with a health care professional before you start. You should talk with a health care professional if you are unsure of your health or have any concerns that physical activity may be unsafe for you.

What kinds of activities can I do?

You don’t need to be an athlete or have special skills or equipment to make physical activity part of your life. Many types of activities you do every day, such as walking your dog or going up and down steps at home or at work, may help improve your health. Try different activities you enjoy. If you like an activity, you’re more likely to stick with it. Anything that gets you moving around, even for a few minutes at a time, is a healthy start to getting fit.

Walking

Walking is free and easy to do—and you can do it almost anywhere. Walking will help you

• burn calories

• improve your fitness

• lift your mood

• strengthen your bones and muscles

If you are concerned about safety, try walking in a shopping mall or park where it is well lit and other people are around. Many malls and parks have benches where you can take a quick break. Walking with a friend or family member is safer than walking alone and may provide the social support you need to meet your activity goals.

If you don’t have time for a long walk, take several short walks instead. For example, instead of a 30-minute walk, add three 10-minute walks to your day. Shorter spurts of activity are easier to fit into a busy schedule.

Walking tips

• Wear comfortable, well-fitting walking shoes with a lot of support, and socks that absorb sweat.

• Dress for the weather if you are walking outdoors. In cold weather, wear layers of clothing you can remove if you start getting too warm. In hot weather, protect yourself against the sun and heat.

• Warm up by walking more slowly for the first few minutes. Cool down by slowing your pace.

Dancing

Dancing can be a lot of fun while it tones your muscles, strengthens your heart and lungs, and boosts your mood. You can dance at a health club, dance studio, or even at home. Just turn on some lively music and start moving. You also can dance to a video on your TV or computer. If you have trouble standing on your feet for a long time, try dancing while sitting down. Chair dancing lets you move your arms and legs to music while taking the weight off your feet.

Bicycling

Riding a bicycle spreads your weight among your arms, back, and hips. For outdoor biking, you may want to try a mountain bike. Mountain bikes have wider tires and are sturdier than bikes with thinner tires. You can buy a larger seat to make biking more comfortable.

For indoor biking, you may want to try a recumbent bike. On this type of bike, you sit lower to the ground with your legs reaching forward to the pedals. Your body is in more of a reclining position, which may feel better than sitting straight up. The seat on a recumbent bike is also wider than the seat on a regular bike.

If you decide to buy a bike, check how much weight it can support to make sure it is safe for you.

Workout clothing tips

• Clothes made of fabrics that absorb sweat are best for working out like cotton.

• Comfortable, lightweight clothes allow you to move more easily.

• Tights or spandex shorts are the best bottoms to wear to prevent inner-thigh chafing.

• Women should wear a bra that provides extra support during physical activity like a sports bra.

Water workouts

Swimming and water workouts put less stress on your joints than walking, dancing, or biking. If your feet, back, or joints hurt when you stand, water activities may be best for you. If you feel self-conscious about wearing a bathing suit, you can wear shorts and a T-shirt while you swim.

Exercising in water

• lets you be more flexible. You can move your body in water in ways you may not be able to on land.

• reduces your risk of hurting yourself. Water provides a natural cushion, which keeps you from pounding or jarring your joints.

• helps prevent sore muscles.

• keeps you cool, even when you are working hard.

You don’t need to know how to swim to work out in water. You can do shallow- or deep-water exercises at either end of the pool without swimming. For instance, you can do laps while holding onto a kick-board and kicking your feet. You can also walk or jog across the width of the pool while moving your arms. For shallow-water workouts, the water level should be between your waist and chest. During deep-water workouts, most of your body is underwater. For safety and comfort, wear a foam belt or life jacket.

Tips for protecting your hair

If you’re worried that pool water will damage or mess up your hair, try these tips:

• Use a swim cap to help protect your hair from pool chemicals and getting wet.

• Wear a natural hairstyle, short braids or twists, which may be easier to style after a water workout.

• Buy a shampoo to remove chlorine build-up if your hair feels dry or damaged after a pool workout.

Strength training

Strength training involves using free weights, weightlifting machines, resistance bands, or your own body weight to make your muscles stronger. Lower-body strength training will improve your balance and prevent falls.

Strength training may help you

• build and maintain strong muscles as you get older

• continue to perform activities of daily living, such as carrying groceries or moving furniture

• keep your bones strong, which may help prevent osteoporosis and fractures

If you are just starting out, using a weightlifting machine may be safer than dumbbells. As you get fit, you may want to add free-weight exercises with dumbbells. You do not need a weight bench or large dumbbells to do strength training at home. You can use a pair of hand weights to do bicep curls. You can also use your own body weight: for example, get up and down from a chair.

Proper form is very important when lifting weights. You may hurt yourself if you don’t lift weights properly. You may want to schedule a session with a certified fitness professional to learn which exercises to do and how to do them safely. If you decide to buy a home gym, check how much weight it can support to make sure it is safe for you.

Strength-training tips

• Aim for at least 2 days per week of strengthen-training activities.

• Try to perform each exercise 8 to 12 times. If that’s too hard, the weight you are lifting is too heavy. If it’s too easy, your weight is too light.

• Try to exercise all the major muscle groups. These groups include the muscles of the legs, hips, chest, back, abdomen, shoulders, and arms.

• Don’t work the same muscles 2 days in a row. Your muscles need time to recover.

Mind and body exercise

Your local fitness centre may offer classes such as yoga, tai chi, or Pilates. You may also find some of these workouts online and can download them to a computer, smart phone, or other device. These types of activities may help you

• become stronger and more flexible

• feel more relaxed

• improve balance and posture

These classes can be a lot of fun and add variety to your workout routine. If some movements are hard to do or you have injuries you are concerned about, talk with the instructor about how to adapt the exercises and poses to meet your needs—or start with a beginner’s class.

Daily life activities

Daily life activities, such as cleaning out the attic or washing the car, are great ways to get moving. Small changes can add more physical activity to your day and improve your health. Try these:

• Take 2- to 3-minute walking breaks at work several times a day, if possible.

• Stand, walk, or stretch in place during TV commercials.

• Take the stairs instead of the elevator or escalator whenever you can.

• Park farther from where you are going and walk the rest of the way.

• Housework, like vacuuming and washing floors, are also a great way to get active.

Even a shopping trip can be exercise because it provides a chance to walk and carry your bags. Chores such as mowing the lawn, raking leaves, and gardening also count.

Where can I be active?

You can find many fun places to be active. Having more than one place may keep you from getting bored. Here are some options:

• Join or take a class at a local fitness centre.

• Enjoy the outdoors by taking a hike or going for a walk in a safe local park, neighbourhood, or mall.

• Work out in the comfort of your own home with a workout video or by finding a fitness channel on your TV, tablet, or other mobile device.

Tips for choosing a fitness centre

• Make sure the centre has exercise equipment for people who weigh more and staff to show you how to use it.

• Ask if the centre has any special classes for people just starting out, older adults, or people with mobility or health issues.

• See if you can try out the centre or take a class before you join.

• Try to find a centre close to work or home. The quicker and easier the centre is to get to, the better your chances of using it often.

• Make sure you understand the rules for joining and ending your membership, what your membership fee covers, any related costs, and the days and hours of operation.

How can I stick with my physical activity plan?

Sticking with a plan to be physically active can be a challenge. Devices you can wear, such as pedometers and fitness trackers, may help you count steps, calories, and minutes of physical activity. You also can download fitness apps that let you enter information to track your progress using a computer or smart phone or other mobile device. Trackers can help you set goals and monitor progress. You wear most of these devices on your wrist like a watch, or clipped to your clothing. Keeping an activity journal is another good way to help you stay motivated and on track to reach your fitness goals.

Set goals. As you track your activity, try to set specific short- and long-term goals. For example, instead of “I will be more active,” set a goal such as “I will take a walk after lunch at least 2 days a week.” Getting started with a do-able goal is a good way to form a new habit. A short-term goal may be to walk 5 to 10 minutes, 5 days a week. A long-term goal may be to do at least 150 minutes of moderate-intensity physical activity a week.

Get support. Ask a family member or friend to be active with you. Your workout buddy can help make your activities more fun and can cheer you on and help you meet your goals.

Track progress. You may not feel as though you are making progress, but when you look back at where you started, you may be pleasantly surprised. Making regular activity part of your life is a big step. Start slowly and praise yourself for every goal you set and achieve.

Review your goals. Did you meet your goals? If not, why? Are they do-able? Did you hit a roadblock trying to meet your goal? What will you do differently next week? Brainstorm some options to overcome future roadblocks. Ask a friend or family member to help support your goals.

Pick non-food rewards. Whether your goal is to be active 15 minutes a day, to walk farther than you did last week, or simply to stay positive, recognizing your efforts is an important part of staying on track. Decide how you will reward yourself. Some ideas for rewards include getting new music to charge you up or buying new workout gear.

Be patient with yourself. Don’t get discouraged if you have setbacks from time to time. If you can’t achieve your goal the first time or can only stick to your goals for part of the week, remind yourself that this is all part of establishing new habits.

Look ahead. Try to focus on what you will do differently moving forward, rather than on what went wrong. Pat yourself on the back for trying. Most importantly, don’t give up. Any movement, even for a short time, is a good thing. Each activity you add to your life is another step toward a healthier you.

References

[1] U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC: U.S. Department of Health and Human Services; 2018. https://health.gov/paguidelines/second-edition . Updated January 14, 2019. Accessed January 14, 2019.

[2] Barry VW, Baruth M, Beets MW, Durstine JL, Liu J, Blair SN. Fitness vs. fatness on all-cause mortality: a meta-analysis. Progress in Cardiovascular Diseases. 2014;56(4):382–390.

[3] Gaesser GA, Tucker WJ, Jarrett CL, Angadi SS. Fitness versus fatness: which influences health and mortality risk the most? Current Sports Medicine Reports. 2015;14(4):327–332.

Courtesy https://www.niddk.nih.gov