Facts on Exercise

Senior Outreach Program

  • Exercise can help older people feel better and enjoy life more.
  • Most older adults don't get enough physical activity.
  • Lack of physical activity & poor diet (together) account for the 2nd largest underlying cause of death in the U.S., behind the #1 cause - Smoking.
  • Regular exercise can improve some diseases and disabilities in older adults. Exercise can improve mood and relieve depression, too.
  • Staying physically active on a regular, permanent basis can help prevent or delay certain diseases and disabilities as people grow older.

How to get started

  1. If you are a man over 40 or a woman over 50, check with your doctor first if you plan to start a vigorous exercise plan.
  2. Get at least 30 minutes of continuous activity on most days of the week. This type of activity increases your heart rate and breathing for an extended period of time. You can choose to do three 10 minute sessions if you choose, especially when getting started.
  3. Keep using your muscles. 20% to 40% of muscle is lost as aging occurs. Small changes in muscle size can make a big difference in being able to do things on one's own.
  4. Do things to help your balance. They help maintain independence by helping you avoid disability caused by falls.
  5. Stretch. Stretching exercises give you more freedom of movement to do the things you need and like to do.

For more information contact a Senior Outreach Specialist:

Roberta Williams, MS, CRC
Franklin-Williamson Human Services
(618) 937-6483 ext.7504

Linda Warner, EdM, QMHP
Heartland Human Services
(217) 347-7179

Juanita Suro, MA NCC MAC LCPC
Southeastern Illinois Counseling Centers
(618) 445-3559

Source: "Exercise: A Guide from the National Institute on Aging."

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