Aging and Physical Activity

Content by: NCES, Inc.

Being physically active is important as we age. A healthy lifestyle, including a healthy diet and regular exercise, can slow down the onset of many age-related changes. As little as 30 minutes of daily moderate activity can provide health benefits.

Aging and Physical Activity


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Benefits of Being Physical Active:
❦ Improves heart health
❦ Helps control and maintain a healthy blood pressure
❦ Lowers your risk for developing diabetes
❦ Lowers high cholesterol and your risk for developing high cholesterol
❦ Helps reduce or maintain your weight
❦ Helps strengthen and maintain healthy muscles, bones, and joints
❦ Improves self-esteem and well-being
❦ Reduces feelings of depression and anxiety
❦ Perfect stress reliever
❦ May help memory and cognitive functions
❦ Improves sleep

How Active are You? A sedentary lifestyle includes light physical activity that is common with day-to-day life. Moderately active lifestyles include moderate physical activity, such as walking briskly for at least 30 minutes a day in addition daily activities.
An Active lifestyle includes 60 or more minutes a day of physical activity, in addition to daily activities.

Are You Getting Enough?

The Dietary Guidelines recommendations:
❦ For health benefits, commit to 30 or more minutes of moderate physical activity most days of the week.
❦ To prevent unhealthy weight gain, strive for 60 minutes of moderate physical activity most days of the week.
❦ To lose or maintain weight loss, strive for 60-90* minutes of moderate to vigorous daily activity.

Quick Tips!
- Activities that do not increase your heart rate such as walking while shopping, do not count towards the 30 minutes or more.
- Stay hydrated by drinking plenty of fluids throughout the day.

Next Steps:
1. Pick a time and activity that is best for you.
2. Take the stairs whenever possible.
3. 30-60 minutes per day does not have to be all at once!

Think about the Season, when choosing a nutrient dense diet with fresh choices!

Eat for the Seasons!

Physical activity is great for your heart and mind! Seniors can be healthier and feel better.

Get Moving! For Seniors

You’ve heard it before. Yes, breakfast is still the most important meal of the day! Whether you start your day at 7:00 a.m. or 11:00 a.m., you need to fuel your body and jump-start your day.

Mealtime Mania: Make time for Breakfast!