Easy and Safe Exercise Plan

If you’re an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate
150 minutes of moderate endurance activity into your week. This can include walking, swimming, cycling,

and a little bit of time every day to improve strength, flexibility, and balance.

To increase strength in the abdominal muscles

1. Take a deep breath and tighten your abdominal muscles.
2. Hold for 3 breaths and then release the contraction.
3. Repeat 10 times.

To increase strength in the chest and shoulders

1. Stand about 3 feet away from a wall, facing the wall, with your feet shoulder-width apart.
2. Lean forward and place your hands flat on the wall, in line with your shoulders. Your body should
be in plank position, with your spine straight, not sagging or arched.
3. Lower your body toward the wall and then push back.
4. Repeat 10 times.

To strengthen and stretch muscles in the lower back

1. Take a deep breath, tighten your buttocks, and tilt your hips slightly forward.
2. Hold for a 3-count.
3. Now tilt your hips back, and hold for 3 seconds. (It’s a very subtle movement.)
4. Repeat 8 to 12 times.