Published by: National Institute on Aging
Exercise and physical activity are great for your mental and physical health and help keep you independent as you age. Here are a few things you may want to remember when beginning to exercise.
Start slowly when beginning exercise
The key to being successful and safe when beginning a physical activity routine is to build slowly from your current fitness level. Over-exercising can cause injury, which may lead to quitting. A steady rate of progress is the best approach.
To play it safe and reduce your risk of injury:
- Begin your exercise program slowly with low-intensity exercises.
- Warm up before exercising and cool down afterward.
- Pay attention to your surroundings when exercising outdoors.
- Drink water before, during, and after your workout session, even if you don’t feel thirsty. Play catch, kickball, basketball, or soccer.
- Wear appropriate fitness clothes and shoes for your activity.
- If you have specific health conditions, discuss your exercise and physical activity plan with your healthcare provider.
Make notes about how these test exercises feel. If the exercises are hard, do what’s comfortable and slowly build up. If they were easy, you know your level of fitness is higher. You can be more ambitious and challenge yourself.