Fit in 10 Exercise Classes
Research studies recommend that adults and senior adults should perform a minimum
of 150 minutes a week of exercise. This physical activity should include the four
main categories exercise:
"Fit in 10" is a research-based collection of physical activity resources including
the "Increasing Physical Activity as We Age" Fact Sheets, posters, and an exercise
Order fact sheets and posters on our on-line ordering system
The benefits of regular exercise for people of all ages have been well established
in the literature. Regular physical activity and exercise are associated with decreased
risk of death and/or disability from pathologies such as cardiovascular disease, diabetes,
arthritis, cancer, and pulmonary disease. It is also associated with positive psychological
benefits such as decreased depression and improved quality of life.
Learn About Exercise Recommendations
Stretching exercises keep your body flexible by stretching the muscles and tissues
that hold your body structures together. Stretching is not only recommended to prevent
injuries but also to recover from injuries.
Discover How Stretching Can Improve Workouts
Balance exercises build up your leg muscles and/or focus on your stability. These
exercises help prevent falls, a major cause of broken hips and other injuries that
often lead to disability and loss of independence.
Learn How to Improve Your Balance
Endurance or aerobic exercise increases your breathing and heart rate, which improves
the health of your heart, lungs and circulatory system. Increased endurance keeps
you healthier and improves stamina for daily activities.
Learn More About Endurance
Strength training or weight lifting makes you stronger by building muscle. This increased
strength allows you to perform daily activities on your own.
Learn How Strength Training Can Increase Independence
Sample Exercise Routines
Strength Training with Medicine Balls
Strength training for health is, for the most part, very different than body building.
Medicine balls are an effective strength training tool for building core strength. This
includes your abdominal muscles and your lower back. Medicine ball exercises can involve
twisting, turning and bending motions that may not get incorporated into traditional
strength training exercises.
Learn Strength Training with Medicine Balls
Download the Strength Training with Medicine Balls Poster
How Food and Fitness Fit Together
Eating Healthy as You Age
Your body changes as you age, but those changes don't have to lead to health problems
or limit your independence, energy or enthusiasm for the activities you enjoy. By
making healthy lifestyle choices, you can prevent certain health problems and keep
chronic conditions from getting worse. Combined with physical activity, eating nutritious
foods in the right amounts can help keep you healthy.
Learn the Importance of Eating Healthy as You Age
Order our fact Sheets and posters from our on-line ordering system.