Louisiana 2 Step

As a senior, your exercise program should include four components to help you get the greatest benefit from physical activity.
Exercise using 1) endurance, 2) strength, 3) balance and 4) stretching to maintain a healthy body.

1. Be sure to get at least 30 minutes of activity that makes you breathe hard on most or all days of the week.  Endurance activity builds your energy or “staying power.” You don’t have to be active for 30 minutes all at once. Ten minutes at a time is fine.
   How hard do you need to push yourself? If you can talk without any trouble at all, you are not working hard enough. If you can’t talk at all, it’s too hard.
   
2. Keep using your muscles. Strength exercises build muscles that help you get up from a chair by yourself, lift your grandchildren or walk through the park.
   Keeping your muscles in shape helps prevent falls that cause problems like broken hips. You are less likely to fall when your leg and hip muscles are strong.
   
3. Do things to help your balance. Try standing on one foot, then the other. If you can, don’t hold on to anything for support. Get up from a chair without using your hands or arms.
   
4. Stretching can help you be more flexible so you can move more freely. Additional flexibility will make it easier for you to reach down to tie your shoes or to look over your shoulder when you back the car out of your driveway. Stretch when your muscles are warmed up. Don’t stretch so far that it hurts.

These tips can help you move better and keep your body healthy. However, remember that you should not attempt any physical activity without consulting your doctor.

Source: National Institute on Aging