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Create Your Own Exercise Program

A well-rounded exercise program for an older adult will include four basic components: balance, cardiovascular endurance, flexibility, and muscle strengthening.

As you begin to plan starting a program here are some things that you might want to consider.

  • Where?  To help you choose a place that serves the needs of older adults, the International Council on Active Aging has created an Age-Friendly Facility Checklist. Click HERE to download the checklist. If you plan on exercising at home, then you need to make sure you have the appropriate space and equipment and you understand how to use the equipment properly.
  • When?  With our busy lives finding a time to exercise can sometimes be difficult. You need to consider when would be the best times for your exercise sessions and then schedule them just like any other appointment. Studies show that people who exercise first thing in the morning are more likely to stick to their routine over time but this may not work for you if your joints are too stiff and achy in the morning. The key is finding what works and then sticking to it!
  • What?  Proper clothing and footwear
  • How?  Setting goals and objectives: Achieving our goals can be very motivating and rewarding. Goals can be outcome-oriented (reduce blood pressure by 10 points, lose 20 pounds, improve golf score) or process-oriented (exercise every day, swim three times a week). Whatever goals you set remember that they need to be specific, time-based and realistic. An example of a well-defined goal is: "I will take a 30-minute walk five days a week for six weeks" or " I will lose 20 pounds of body fat in three months".
  • Medical Check-Up  While it is not necessary for everyone to see their health care provider before beginning a light to moderate exercise program it may be a good idea for some. If you have serious health concerns or have been inactive for a long time then you may want to have a check-up before joining a formal program. But that doesn't mean you can't start being more active during your day by walking more, doing light chores and enjoying recreational activities.

Ready to Begin?