Getting Started

1. While it is generally not necessary to see a health care provider before beginning every-day physical activities that are of light or moderate intensity, we encourage you to talk with your health care provider about your health and exercise as part of your regular visits. The EASY tool at www.easyforyou.info helps identify ways you can be active safely.
2. Test your physical limitations. Download the First Step Assessment Form and review the functional task checklist (Download Assessment form as PDF). Mark those tasks that you have relative difficulty performing. Next, check the activities that are very important for your daily living.
3. Set your goals. Once you have identified your limitations, you can determine which physical activities are most important for you to perform. Your goals should be based on your limitations noted above as well as your own preferences. You should write your goals down on the chart by listing at least 5 of the specific functional tasks you need to improve. Once you have your goals listed, you need to give yourself a reasonable timetable for achieving them.
4. Develop your physical activity program. The American College of Sports Medicine recommends the following components of any exercise program, particularly for older adults:
   • Incorporate moderate activities for a goal of 30 minutes, at least 4 days per week
   • Include warm-up & cool down with each workout
   • Perform strengthening activities at least 2 days per week
   • Incorporate balance activities into daily activities