- Get at least two and a half hours or 150 minutes of moderate-intensity physical activity each week. You can spread the activity out over several days and do it in 10-minute increments.
- Find an appropriate exercise activity for your level of fitness. Check with your healthcare provider if you’re unsure about your fitness level.
- Improve your strength and reduce your risk of falling by adding muscle-building activities to your exercise routine at least twice per week.
Tips for exercising safely:
- Dress properly.
- Wear loose-fitting clothes. Dress in layers on cool days. That way you can remove a layer if you get too warm.
- Always wear shoes that fit well and that are designed for exercise. If you need orthotic inserts to prevent your feet from hurting, get these before exercising.
- Exercise indoors when it’s too hot or too cold outside, or when the air quality is poor. Try walking at a shopping mall or walking at a reasonable pace on a treadmill.
- Drink plenty of water before, during, and after exercise (unless you are on a water-restricted diet).