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.
Research studies recommend that adults and senior adults should perform a minimum of 150 minutes a week of exercise in episodes of at least 10 minutes. This physical activity should include the four main categories exercise: stretching, balance, endurance, and strength.
"Fit in 10" is a research-based exercise program including the "Increasing Physical Activity as We Age" Fact Sheets, posters and an exercise DVD. With this program you can get your exercise in one of two ways: 10-minute chunks throughout the day or all at once.
The research-based Fit In 10 video can be done for 40 minutes or you can pick and choose the segments to create your own exercise experience. Order Here
Sample Exercise Routines
Resistance tubes offer numerous exercise options. Whether being used for adding muscle tone, muscle strength, burning fat or simply increasing flexibility, resistance tubes are a very easy way to add something different to your daily exercise routine or to start a workout routine.
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.
Most adults suffer from back pain at some point in their lives. Exercises targeting the muscles of the lower back, hips, buttocks and hamstrings can increase strength and flexibility. Increased strength and flexibility in the muscles supporting the back may very well prevent or reduce back pain.
There are multiple ways to ways to strength train and performing floor work will give another dimension to an exercise program.See more: Hit the Floor: Strength Training with Exercise Mat
Stability balls work the core while you work your other muscles. This routine will challenge on multiple levels.Learn more: Get on the Ball: Strength Training with Stability Balls
How Food and Fitness Fit Together
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 more: Eating Healthy as You Age
Click Here to Order Your Fact Sheets, Posters, and DVD Today!
To order the DVD with check or money order, return a completed copy of the order form (PDF) along with your check or money order to:
Cooperative Extension Service
Attn: Family and Consumer Sciences
2301 S. University Ave.
Little Rock, AR 72204
If you have questions, contact your local county extension office for more information.