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This week we will be discussing healthy living and how exercise can reduce stress. Learn how to find time for physical activity from activities you have enjoyed in the past or something that has been of interest to you. Making better choices over time and learning to enjoy physical activity can result in a better quality of life. Not only is it important to eat healthier and exercise it is equally important to cut back on unhealthy vices such as smoking. The objective for week 4 is to continue to learn how to effectively manage stress and how to adopt a healthier lifestyle.
Exercise for Health: It's Never Too Late to Begin!
According to the American Heart Association, more and more scientific evidence point to the benefits of exercise. Everyone, including older adults, needs to understand the importance of exercise to maintain health and prolong life.
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Aging involves a gradual physical decline starting in middle age. Feeling weak can often lead one to become more sedentary, and this inactivity leads, in turn, to further frailty. This spiral may lead to dependence on others, increased isolation and depression. But according to researchers, frailty of old age is largely reversible with regular physical activity. There is evidence that regular physical exercise may:
 | Strengthen the heart |
| Help prevent and manage coronary heart disease |
| Lower blood pressure and assist in the prevention of hypertension |
| Protect against the onset of non-insulin dependent diabetes mellitus |
| Reduce the risk of heart disease and stroke |
| Help prevent osteoporosis |
| Lessen arthritis pain |
| Improve mood and overall mental health |
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Exercise can allow you to move around more easily by keeping joints, tendons, and ligaments more flexible. Engaging in some form of regular physical activity increases energy throughout the day, decreases stress, and permits more restful nights.
Does it sound too good to be true? Well, it is true, and it's never too late for just about anybody to begin. People often feel they are too old and too frail to exercise. In fact, the loss of strength and stamina attributed to aging is, in part, caused by reduced physical activity. Even people confined to a wheelchair can improve their well-being by engaging in specially-developed exercises. Increasing your fitness level is a gradual, yet extremely rewarding process. The key is to exercise regularly, and success is determined by good old-fashioned hard work.
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Take Precautions
Adults should consult with a physician before beginning any new physical activity program. Precautions are especially important for those who are currently experiencing or have experienced the following:
| A heart attack, a diagnosis of heart disease, or are being treated for a heart murmur |
| Frequent pains or pressure in the left or mid-chest area, left neck, shoulder or arm, during or just after exercise |
| Frequent fainting or dizzy spells |
| Extreme breathlessness after mild exertion |
| High blood pressure |
| Bone or joint problems such as arthritis |
| Little or no previous vigorous exercise experience |
| A parent or sibling who had a heart attack before age 50 |
| Suspect a medical problem which should be evaluated |
While having the above-mentioned conditions may not exclude someone from beginning an exercise program, a doctor should be consulted first about how to exercise safely.
Quit Smoking for Good!
Quitting smoking can be hard. Usually people make two or three tries (or more) before finally being able to quit. Each time you try to quit, you can learn about what helps and what hurts.
Click here for a list of resources to help you get started!
More about Exercise
Click on the resources below to learn more about how the right exercise for you can improve your overall health.
Let’s get engaged!
Each week you’ll have an important engagement activity to complete to help you recognize where you are on the spectrum of stress. Research has shown that people tend to stick with a goal longer if they write down their goal and the progress made. We have included an activity log to help you with your exercise goals.
Recipe Therapy
Click here for a heart healthy recipe (Sweet Potato Custard). It is a quick and a low-fat dessert to satisfy your sweet tooth!
Your challenge this week
Your challenge this week is to get moving. For help getting started, see
Thinking About Becoming More Physically Active? As you reach your fitness goals, your self-confidence improves; and you achieve a sense of well-being. That means less stress in your life.
Please come back and visit next week as we discuss achieving better health through good nutrition and associated stress management techniques.
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