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Find Your Starting Point Activity Log

For a couple of weekdays and a weekend, write down how much time you are physically active (for example, walking, gardening, playing a sport, dancing, lifting weights). This worksheet can help you find ways to increase your activity.

older person's hands holding a dumbbell

How to Set Your Fitness Goals

Many people find that having a firm goal in mind motivates them to move ahead on a project. Goals are most useful when they are specific, realistic, and important to you.

Older woman making muscles with her arms and smiling
person typing on a laptop

Track Your Activities Daily Records

Build up to at least 30 minutes of moderate-intensity endurance activity on most or all days of the week. Every day is best. Use these worksheets to track your activities.

Man riding bike

Real Life Benefits of Exercise and Physical Activity

Exercise and physical activity aren’t just good for your mind and body, it can help you stay active and mobile as you age! Regularly including all 4 types of exercise will give you a wide range of real-life benefits.

Caregivers and Exercise – Take Time for Yourself

Are you a caregiver providing support for a spouse, friend, or relative? Taking care of yourself is one of the most important things you can do as a caregiver. Make sure you are making time for yourself, eating healthy foods, and being active.

Two senior African American women, doing tai chi exercises at the park.

Stay Safe When Exercising in Cold Weather

Exercise has benefits all year, even during winter. But before you brave the cold, take a few extra steps to stay safe. Exposure to cold can cause health problems such as hypothermia, a dangerous drop in body temperature.

Older man shoveling snow out of his driveway

4 Types of Exercise

Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Doing them all will give you more benefits.

older man exercising with hand weights outdoors.
Older man wearing protective eyewear while taking a break from outdoor racquetball

Feel Down? Get Up! Emotional Benefits of Exercise

Research has shown that the benefits of exercise go beyond just physical well-being. Exercise helps support emotional and mental health. So, next time you’re feeling down, anxious, or stressed, try to get up and start moving!

Older woman dancing in a crowd and smiling