Although the guidelines for older adults and adults with chronic conditions are similar to those for younger adults, there are a few key differences and points to consider:
- Start, and get help if you need it. Try to get at least 30 minutes of moderate physical activity on most days of the week; less activity is okay for those who have physical impairments or functional limitations.
- Do more if you can. The minimum recommendations are just that: the minimum needed to maintain health and see fitness benefits.
- Functional health is an important benefit. Physical activity contributes to the ease of doing everyday activities, such as gardening, walking or cleaning the house.
- Strength training is extremely important. It prevents loss of muscle mass and bone.
- Flexibility is also important. Each day you perform aerobic or strength-training activities, take an extra 10 minutes to stretch the major muscle and tendon groups, with 10-30 seconds for each stretch. Repeat each stretch three to four times.