Fall for a Fitter You
Exercise Benefits All Ages

Exercise – it's not just for athletes. Exercise at every stage of life can have a beneficial impact on:

• Weight – individuals who exercise are less likely to be overweight or obese.
• The cardiopulmonary system - physical activity promotes a healthy heart, lungs, and circulatory system.
• Bone mass – weight-bearing exercises, such as walking and jogging, help prevent osteoporosis.
• Certain conditions - exercise can help control cholesterol, blood pressure, and diabetes.
• Mental health – working out can help relieve anxiety and stress.
• Muscles – exercise increases strength and endurance.

Exercise may also help prevent certain types of cancers. According to the American Cancer Society, physical activity may help protect against breast and prostate cancers by regulating hormone levels. It may also help reduce the risk of cancers related to obesity, such as kidney and colorectal cancers, by controlling weight.

Getting a Good Start
The American Heart Association recommends that all children age 2 and older participate in at least 30 minutes of moderate-intensity activity each day, and at least 30 minutes of more vigorous activity at least three to four days a week.

As a parent, you can encourage good exercise habits in your children:

• Limit technology time. Control the amount of time your kids spend watching TV, instant messaging, and playing computer or video games.
• Encourage action. Take younger children out to play in the yard or at a playground. Enjoy family bike rides (don't forget the helmets). For older children and adolescents, support participation in team and individual sports and activities.
• Be a role model. By staying physically active and fit, you'll send a positive message about exercise. If your kids see you drive two blocks to the video store rather than walk, or spend your evenings snacking and watching TV, that's the behavior they'll likely imitate.

Staying in Shape as an Adult
With work, household chores, and family, exercise often takes a back seat in our lives. Unfortunately, lack of exercise can have consequences for your back seat – as well as your heart, bones, and muscles.

If you're new to exercise, start with a few minutes of aerobic activity each day and fit it in when you can. Gradually work up to 30 minutes or more a day, three days a week. For example, try taking a 15-minute walk during your lunch hour on Mondays, Wednesdays, and Fridays for two weeks. Walk a little faster and about five minutes longer the next week or two. Add another five minutes until you are up to a brisk 30-minute walk (two+ miles), three days a week, on a regular basis.

Once you've reached that level, consider slowly adding up to 30 minutes of strength training (lifting weights) twice a week. Weight lifting helps build lean muscle. Since muscle burns calories more efficiently than other body tissue, you may find it easier to maintain a healthy weight.

If formal exercise just isn't for you, find an activity you enjoy – such as tennis, golf, bowling, canoeing, or hiking. Or, try incorporating exercise into your day whatever way you can.

Keeping Fit as You Age
Physical activity can help seniors remain active and independent as long as possible. Start slowly to help avoid injury and gradually work your way up to longer, more intense exercise.

• Start or join a walking group. In good weather, enjoy the outdoors with a group of friends. If the weather is bad, head for the mall. Many shopping malls encourage indoor walking.
• Get wet. If you have arthritis or difficulty walking, consider swimming or a water aerobics class. The buoyancy of the water helps relieve pressure on joints while you exercise.
• Lift weights. Lifting weights can help prevent muscle deterioration, a common result of aging, and maintain stronger bones.
• Enjoy an active hobby. Consider golfing, gardening, bowling, or dancing.
• Be flexible. Gentle exercises that stress balance and flexibility – such as yoga and Tai Chi – may be especially effective in helping older adults prevent falls.

Get Moving for Better Health
Exercise – along with a healthy diet – can help you live a happier, healthier life. So, if you've been physically active, congratulations and keep it up! If you haven't, it's time to get started, but be sure to check with your health care provider before beginning an exercise program.

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