Exercise is important

It's important for people of all ages, especially seniors, to stay active. According to the Centers for Disease Control, being physically active can reduce your risk of dying from heart disease and decreases the risk for colon cancer, diabetes and high blood pressure.

Physical activity also helps control weight; contributes to healthy bones, muscles and joints; relieves the pain of arthritis; reduces symptoms of anxiety and depression; and can decrease the need for hospitalizations, physician visits and medications. Medical officials note there is a lot riding on incorporating exercise into one's lifestyle.

There's no better time than now to start exercising. Check with your doctor before increasing physical activity, especially if you have a chronic disease or family history of chronic disease, chest pain, shortness of breath, high blood pressure, asthma, diabetes, blood clots, infections or fever, joint swelling, hip surgery or a hernia.

Following are some tips to get you started.

-- Don't just jump into a fitness routine. First, stretch your arms, legs and back. Start off slowly, gradually increasing the pace of your exercise. Don't do too much too soon or you may hurt yourself.

For example, the AARP suggests starting with 10 minutes of walking before going to 20 then 30 minutes. For a strength-training program using weights and machines, talk to a fitness instructor about how much weight to lift and how to use machines properly.

-- Exercise should make you feel better, not worse. A little soreness, discomfort or fatigue is normal. Listen to your body -- if you feel lightheaded, a shortness of breath, a sudden, severe headache, are sweating excessively, or have pains in the chest, stomach or anywhere else, you should stop exercising. If symptoms persist, contact a doctor.

-- If you are on medication or have a condition that alters your heart rate, don't use your pulse as a judge of how fast your heart is or should be beating.

-- Wear the proper protective equipment for your activity. If you are biking, wear a helmet. If you are in-line skating, wear a helmet and knee and elbow pads. Protective gear should be of good quality and fit properly. It may be expensive, but it's an expense that is well worth it.

-- Watch out for the elements. If it's hot, exercise in the early morning or early evening when it's cooler, or stay in the shade and wear lightweight clothing. If it's cold, dress in layers and be careful of ice or snow.

-- It's especially important to stay hydrated when engaging in exercise that makes you sweat. Drink before, during and after exercise to prevent dehydration.

-- A cool-down is just as important as a warmup. Stretch your arms, legs and back to bring your heart rate back to its normal level.