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\nPhysical activity is important for all women throughout their lives. Read on for ways you can change your physical activity routine to fit your needs based on your age, stage of life, or physical abilities.
\nRegular physical activity benefits your health. Any physical activity is better than no physical activity. The Physical Activity Guidelines can help you plan how much physical activity to do each week. Learn ways to get started and talk to your doctor or nurse about how to fit physical activity into your life.
\nCarrying extra weight can make moving around much more difficult.
\nIf you have overweight or obesity and you want to begin exercising, start slowly by moving more around your home. Try doing stretches or lifting weights while watching TV. You can lift cans of food, jugs of water, or other household items as weights.
\nWalking in a safe place near where you live is a great way to begin getting more exercise or physical activity for women of any age or shape. You don\u2019t need special clothes or sports equipment, just comfortable walking shoes. Start with 10-minute walks at a comfortable pace (you can still breathe normally and talk while walking) at least three days a week. Add more minutes of walking and increase how fast you walk as your body gets used to the activity.
\nHere are some tips to get you started:
\nFind more information about how to be active at any size.
\nAs you get older, it\u2019s important to stay active. Regular physical activity can help keep you healthy and strong. Physical activity offers many benefits for older women:1\">1,2\">2
\nAll women of all ages, shapes, and abilities should get at least 2 hours and 30 minutes each week of moderate-intensity aerobic physical activity. You also need muscle-strengthening activities on at least two days each week.
\nBalance exercises are important for all women, but especially older women who are at a higher risk of falls. This includes women who have had falls in the recent past or have trouble walking. Researchers know that doing balance and muscle-strengthening activities for at least 1 hour and 30 minutes a week helps lower the chance that you will fall down and hurt yourself. Examples of these exercises include tai chi, walking backward, and standing from a sitting position.3\">3
\nGetting active can help you live a longer, healthier life. Learn exercises and stretches you can do at any age to improve your health.
\nA disability may make it harder to stay active, but there are still many ways to be physically active. There are also many reasons why being physically active is important if you have a disability.
\nPhysical activity helps with flexibility, mobility, and coordination. Getting regular physical activity can also help you stay independent by preventing health problems, such as heart disease, that can make it harder for you to take care of yourself.
\nBenefits of physical activity for women with disabilities include:4\">4
\nWomen with disabilities should try to get the same amount of physical activity as all adults. That means getting at least 2 hours and 30 minutes each week of moderate-intensity aerobic physical activity and two or more days each week of muscle-strengthening activities. Get more information and see a list of exercises to try based on your abilities.
\nBefore you start, talk to your doctor, physical therapist, or exercise specialist about how you can modify physical activity to accommodate your disability.
\nFor more information about physical activity for all women, call the OWH Helpline at 1-800-994-9662 or check out the following resources from other organizations:
\nThis content is provided by the Office on Women's Health.
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