Team Franciscan Center: Tips for Seniors!

Jon Dolph Fitness Supervisor

Tips for seniors beginning an exercise program

Get clearance first – Before you begin, have a check-up and talk with your doctor or healthcare practitioner about any special conditions you might have. If something hurts, stop doing it -- If you have a persistent pain when you exercise, take a break. If you are sick, you should go easy or skip a few days. When you resume, start slowly again. Know that there are some warning signs that mean you should stop what you are doing and consult a doctor:

Chest pain or pressure

Breathing trouble or excessive shortness of breath

Persistent or sharp muscle or joint pain.

Nausea

Unusual balance difficulty

Severe illness

Start Slowly – Start with 10 minutes a couple times a day if you can. Go slow and be consistent.

Keep It Easy – Moderation is key, don’t overexert yourself.

Breathe – Remember to breathe consistently throughout your exercise.

Hydrate – Drink plenty of water before, during and after your activity.

Warm Up & Cool Down – Always ease your body into and out of exercise. Walk slowly or stretch for at least 5 minutes.

Build Up – Gradually increase the time and intensity of your activity. It will become easier as you exercise consistently.

Mix It Up – Vary the type of activity you do. Try a class like tai chi or yoga for variation. Doing new things will help you remain interested.