Arizona Fall Prevention Coalition - My Health, My Safety, My MedicationsThink Tall, Prevent a Fall

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My Health

Physical Activity

Physical Activity is one of the key components of fall prevention. It’s never too late to get moving and physical fitness has many obvious health benefits for older adults! Remember, physical activity for the elderly should never hurt, and you don’t have to work up a sweat for physical exercise to be effective. Activities such as cleaning the house, dancing, or even climbing a few stairs are all levels of physical exercise.

Physical Activity and My Health

Any physical activity that safely moves your body and uses energy is good for you. The best physical activity program includes adding pastimes that you enjoy to your regular routine; exercise needs to be fun or we’ll never do it!  So do physical activities that you enjoy, can comfortably do without overdoing it and make them fun! Get back to gardening, try Tai Chi, walk the dog or play golf – remember the main point is to get moving and to reap the benefits of exercise.

Whether you’ve been sedentary for years or currently lead an active lifestyle, there’s sure to be a physical activity program in your area that will suit your needs and your budget.

 

Find a local physical activity program

We’ve made it easy for you to find a suitable Physical Activity Program in your Maricopa County city; simply go to our resources and enter your zip code. You’ll be provided with a list of all the Physical Activity Programs available in Maricopa County, starting with the ones listed nearest to your home.

Elderly exercisingExercises for older adults

If you’re unable to attend any of the exercise classes or programs listed, why not try one of these links? You’ll find some easy exercises that you can do at home; they’ll help improve your balance, which is an important part of preventing falls.

Strength Training for Older Adults from the CDC
Whatever your age, medical condition, or current level of physical activity, you are likely a perfect candidate for this gentle but powerful regimen of strengthening exercises.

EASY for YOU - Exercises for Older Adults
The EASY tool helps you know when to see a health care provider and how to choose activities for optimal benefit given particular health conditions or situations.

Exercise and Physical Activity for Older Adults
The National Institute on Aging provides information, exercises and videos on the benefits of physical activity for seniors.

Exercise: When to check with your doctor first
Keeping physically active is key to a healthy lifestyle. But sometimes it's best to check with your doctor before you start to exercise.

If you’d prefer a free booklet to guide you, go to this link to order your free booklet “Your Everyday Guide - Exercise and Physical Activity” from the National Institute on Aging.

More questions? Contact us

If you have any questions about physical activity and your health or your medical situation, please consult your doctor in the first instance.

For more information on how physical activity can help prevent falls in older adults , please contact the Arizona Fall Prevention Coalition through the Area Agency's 24-hour Senior HELP LINE at 602-264-HELP (4357) or by email here.

Resources, Tools, and Websites

The benefits of exercise and regular physical activity are numerous, but physical fitness is especially is good for the elderly as it can help improve balance and prevent falls. If you’re already active and feeling the benefits of regular exercise, well done. But could you push yourself a little harder? Perhaps you could discover new ways to exercise more in your daily life?
 
If you stopped exercising for some reason, it’s time to get back to it. We’ve put together this easy 5 step plan to get you started.

Step 1 – Self Assessment

Download this PDF and ask yourself some important questions to see if you are at risk from a fall?

Step 2 – Are you ready?

Download this PDF. Increasing physical activity is a good strategy for seniors, but check with your doctor first to make sure it’s safe for you to start a physical activity program.

Step 3 - Safety

Establish the level of physical activity that is safe for you and your medical situation. Visit this link to find out what conditions should prompt you to see your physician before starting an exercise program.      

Once you have consulted your doctor, read these safety tips and guidelines.

Step 4 – It’s time to get started

Download this PDF and learn how to get started with your exercise program.

Step 5 – Track your progress

Download and print out this PDF, it’s a simple chart designed to help you keep track of your exercise goals and track your progress.

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