Quick-Start Guide to Staying Active

Staying active helps you maintain independence, strength, and balance as you age.

Why Exercise?

  • Reduces risk of falling

  • Helps prevent injuries if a fall occurs

  • Muscle weakness increases fall risk by 4–5 times

Benefits: Improved balance, strength, flexibility, sleep, reduced pain, and better overall health

Getting Started

1. Plan Your Exercise

  • Choose a regular time each day or combine with daily tasks

  • Example: Monday, Wednesday, Friday, 12:00–12:30 PM

2. Safety Check Before Exercising

  • Do you feel well?

  • Have you eaten or had something to drink?

  • Proper footwear and comfortable clothing?

  • Stable support (countertop, railing) and chair nearby?

  • Clear space (no clutter, loose rugs, or pets)?

  • Someone who can check in if you live alone?

3. Start Slowly

  • Begin with 1–2 exercises per day

  • Adjust for pain, inactivity, or injuries

  • Reconnect with your therapist if returning to an old program

Stop and seek help if you feel: shortness of breath, sharp pain, dizziness, or unwell

4. Progress Gradually

  • Strength and balance improve with slow, safe progression

  • Example: For balance, hold on at first, then lightly touch or hover hands above support

5. Track Your Progress

  • Use a calendar or phone to mark active days

6. Stay Connected

  • If seeing a therapist, check in for guidance or concerns

Exercise Ideas