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Fit in 10 logo Fit in 10 Instructors - back row is Pat Doss and Stacy McCullough standing behind Mary Poling and Lisa Washburn sitting in chairs in front row. All are smiling and wearing dark blue shirts.

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: stretching, balance, endurance, and strength.

"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 DVD.

The DVD can be ordered online here for $10 (plus shipping, handling, and sales tax).

Older couple in gym clothes holding gym bags

Exercise Recommendations

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 more: Exercise Recommendations


Two women in front row and two men in back row holding onto the back of a chair while doing a calf stretch.


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.

Learn more: Stretching
One woman and two men in a row doing balance exercises with arms outstretched in front of them and right foot slightly forward.


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 more: Balance
Three African American women with arms outstretched to their sides and slightly lunging to their right.


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: Endurance


 Sample Exercise Routines


Two images of two women using a Medicine Ball doing a Back to Back Pass. Women are standing with backs touching; the one on left is holding a ball.  Keeping backs in contact the one with the ball turns to her left while other woman turns to her right and the ball is transferred between them.

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 more: Strength Training with Medicine Balls

See more: Toss it Around: Strength Training with Medicine Balls

Low Back Injury Prevention - Chair Pose Level 1, 2, & 3. Level 1 - Older man holding back of a chair and squatting. Level 2 - African American woman with arms outstretched in front at shoulder level and squatting. Level 3 - woman with arms outstretched at forward angle and slightly squatting.

Low Back Injury Prevention Exercise

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.

Learn more: Exercises for Low Back Injury Prevention

See more: Back to Basics: Exercises for Low Back Injury Prevention 

Read more: Low Back Injury Prevention

 How Food and Fitness Fit Together

food and spices on an artist's palette

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 more: Eating Healthy as You Age


Select this link to order our Fact Sheets, Posters, and DVDs from our on-line ordering system.