EXERCISE BENEFITS

• strengthens your heart and lungs
  
• can lower your blood pressure
  
• helps protect against the start of adult-onset diabetes
  
• can strengthen your bones, slowing down the process of osteoporosis
  
• helps you move about more easily by keeping joints, tendons, and ligaments more flexible
  
• can help you lose weight (when combined with good eating habits) or maintain ideal weight by burning excess calories and by helping to control your appetite
  
• improves your appearance and self-confidence
  
• contributes to good mental health by keeping you socially active
  
• contributes to sleeping better
  
• promotes a sense of well-being
  
• helps to keep you "regular," and improves digestion

• high blood pressure
  
• heart trouble
  
• family history of early stroke or heart attack
  
• frequent dizzy spells
  
• extreme breathlessness after mild exertion
  
• arthritis or other bone problems
  
• severe muscular, ligament, or tendon problems
  
• osteoporosis
  
• other known or suspected diseases

Begin by exercising slowly, especially if you have been inactive. Start with short periods of about 5 to 10 minutes twice a week. Then build up slowly, adding no more than a few minutes each week. If all goes well, as it probably will, slowly increase your exercise periods to 15 to 30 minutes, three or four times a week. Your doctor may advise stretching as well as warm-up and cool-down periods of 5 to 15 minutes to tune up your body before exercise and to help you wind down afterward.

KINDS OF EXERCISE--The most beneficial form of exercise is "aerobic"--exercise that causes the heart and lungs to work at a higher rate continuously to supply oxygen to the muscles. Over time, aerobic exercise increases the efficiency of the cardiovascular system. Some examples of aerobic exercises are: brisk walking, swimming, jogging, bicycling, cross-country skiing, folk dancing. Many older people enjoy these exercises. But there are other possibilities, such as modified aerobic dancing, calisthenics, and yoga. People who have kept in good condition may be able to participate in a wider range of activities. It is very important to tailor your program to fit your own level of ability and special needs. For example, jogging is not for everyone and may be dangerous for those who have unsuspected heart disease or joint problems.

EXERCISE PROGRAMS--It is important to choose an activity you like. Decide whether you want to join a group, exercise with a friend, or exercise alone. If you exercise alone, tell someone of your schedule and plans in case you need assistance. See if you prefer an outdoor or indoor activity, and decide what time of day is best for you. Make your exercise period a routine part of your schedule.

FINDING AN EXERCISE PROGRAM-- Most communities have centers where older people can join exercise classes and other recreational programs. Find out about fitness programs at a local church or synagogue, civic center, community college, park or recreation association, senior citizens' center, or service organization such as an area agency on aging, see the yellow pages in your telephone directory under "senior service organizations."

If you are convinced that regular exercise is not for you, try to stay active in other ways. Activities such as bowling, square dancing, fishing, nature walks, arts and crafts, card and table games, gardening, and community projects will not offer all the benefits of regular, moderate exercise, but they will help you remain actively involved in life, possibly adding years to your own.