1. It is safer to exercise than not. Even the most disabled can profit by exercising whatever is left. When there is a cardiac condition, it is wise to get professional counseling.
2. Your goal should be to increase your physical endurance to the optimum level for your health at your age.
3. Exercise safely so as not to aggravate bone or joint disease or a heart condition.
4. Exercise should be pleasant and non-competitive.
5. Give yourself a variety interspersed with physically active work.
6. Exercise in a safe and pleasant environment, preferably in natural surroundings. You may have to exercise with your dog for your own safety.
7. Distance is the goal; time is not.
8. Select a distance that suits you, and roam over it five or six times a week.
9. Increase the distance only when you feel ready.
10. Brisk walking on level earth, or a hill, or trotting may be part of your program for increasing your endurance.
11. Alternate a brisk walk, jog, etc. as you enjoy it.
12. Wear a comfortable, wide, low-heeled pair of shoes with slip-resistant soles. Several good brands are on the market.
13. Pavement may be rough on your joints. Swimming may be better for the obese or those with degenerative joint disease.
14. Learn to test your Heart Recovery pulse rate after exercise.
15. If there is a doubt in your mind as to the safety of exercise, secure the assistance of a reliable health-minded physician to coach you in a progressive exercise program.
16. When you trot down hill, be sure to do so carefully. Take short steps, leaning backward a bit, or just walk.
17. One word of caution, ACT YOUR AGE! If there is any doubt, please seek professional help.
1. Warm-Up
a) Purpose – to slowly elevate the pulse to an aerobic level
b) What to do – engage in 2-5 minutes of walking, light calisthenics (arm circles, trunk circling, jumping jacks)
2. Cardiovascular – aerobic session
a) Purpose – to elevate the heart rate between 60-80% of maximum (depending on fitness level) for 10-60 minutes (at least 3 days/week)
3. Warm-down
a) Purpose – to slowly decrease pulse rate, safely by keeping feet and legs moving
4. Flexibility
a) Purpose – to stretch major muscle groups, especially those involved in the exercise
b) What to do – use yoga-like “static” positions for 5-10 minutes
5. Conditioning calisthenics
a) Purpose – to build muscular endurance and strength especially in the muscles not developed through the aerobic activity
b) What to do - bent knee sit-ups, push-ups, half-squats, weight lifting, chin-ups, circuit training, etc.