Introduction

(Page 2)

Chapter 2 of this book explains that there are certain situations in which you should check with your doctor before starting to exercise. You will also find out about a couple of conditions that prohibit exercise. More than likely, though, reading Chapter 2 will reassure you, but if you still have any doubts about exercise, talk to your doctor before you start.

About This Book
The first three chapters of this book explain what exercise and physical activity can do for you, how to exercise safely, and how to stay motivated to exercise. If you already know the material in Chapters 1 and 2 - for example, if your doctor already has talked to you about the benefits of exercise and has advised you how to exercise safely - skip to the summary at the end of each chapter to make sure that you aren’t missing any important information, then go to Chapter 3, which discusses motivation.

Chapter 4 is a “how-to” chapter. It shows how to exercise to improve or maintain endurance, strength, balance, and flexibility. You certainly aren’t restricted to these exercises. We show you these examples to help you get started.

Chapter 5 also is a “how-to” chapter. It gives examples of ways you can check your progress. The last chapter is about nutrition. Each chapter summary lists important points to remember.

At the end of the book, you will find resources to contact for more information about exercise and special programs for older exercisers. Some of the resources are for people with diseases or disabilities. You will also find charts to record your progress and a form you can fill out and send to us after you have been exercising for at least a month. We will send you a National Institute on Aging certificate that acknowledges your commitment to improving your health through exercise.

A Word About Words

Terms used to discuss exercise can be confusing. We want to explain a few key words used in this book.

You probably have heard the term “aerobics” or “aerobic exercises.” We call them “endurance exercises” or “endurance activities.” These activities increase your heart rate and breathing for an extended period of time.
The term “cardiovascular” refers to your heart and circulatory systems.
The word “frailty” has more than one meaning. We use it here to mean the physical condition that results, in part, from severe muscle loss — the kind of muscle loss seen in people who have been inactive for many years. Frail people have severe loss of strength and often cannot perform everyday tasks.
We frequently use the word “independence”; in this book, it means older adults’ ability to live and do things on their own. Being independent doesn’t necessarily mean doing things alone; it means being able to do for yourself, in your everyday tasks and your leisure activities, to the greatest extent possible.
Exercises that build muscle have a variety of names, including “strength-training,” “resistance-training,” “weight-training,” or “weight-lifting.” In this book, we call them “muscle-building” or “strength” exercises.
What is considered a physical activity and what is considered an exercise? A physical activity is any voluntary body movement that burns calories. Exercise is physical activity that follows a planned format. It’s done with repeated movements, with the goal of improving or keeping up one or more specific areas of physical fitness.