Workout to Go: A Sample Exercise Routine - Order Free Publications

Workout to Go
A Sample Exercise Routine from the
National Institute on Aging at NIH

Workout to Go
Are you just starting to exercise? Getting back
into a routine after a break? Wanting to keep up
your physical activities away from home? The
13 exercises in this sample workout can help. In
this booklet, you"ll find easy-to-follow strength,
balance, and flexibility exercises that you can

do anytime, anywhere.
One of the great things about physical activity
is that there are so many ways to be active.
This workout is only one of them. The secret
to success is to be creative, find activities you
enjoy, and keep going.
This sample workout is part of
Go4Life
®
, an
outreach campaign from the National Institute
on Aging at NIH to help you fit exercise and
physical activity into your daily life. For more
exercises, motivational tips, and other free
materials, visit our website:
www.go4life.nia.nih.gov

Go4Life
is a registered trademark of the U.S. Department of
Health and Human Services.
1
Get Ready
Before you begin, here are a few things to keep in mind.
ʄ
Safety always comes first.
If you haven"t had regular checkups, you might want to
talk with your doctor about your workout plans. Ask if
there are any reasons to modify your program or adjust
the exercises to do them safely. Always listen to your
body and do what you can as long as you"re comfortable.
ʄ
Drink plenty of water.
Unless your doctor has asked you to limit uids, be sure
to drink water when you exercise. Many older adults
don"t feel thirsty even when their body needs uids.
ʄ
Wear comfortable clothes.
Be sure to wear clothes that let you move freely.
2
Get Set
For the workout, you"ll need two tennis balls, a sturdy chair
with arms, a towel, and two equally weighted objects—like
hand or wrist weights, soup cans, or water bottles. You may
need to use 1- or 2-pound weights when starting out. As the
exercises become easier, gradually add more weight.
You will start the sample workout by warming up. Then,
move on to the strength and balance exercises. For each
exercise, we show one set of 10-15 repetitions. Try doing
3 sets, and then cool down with the exibility exercises.
WHAT YOU NEED
3
Safety Tips
Breathe regularly during strength exercises.