How to Increase Activity to Lose Weight When Over 50

Increasing your activity to lose weight doesn't necessarily mean undertaking a serious weight-training program. Age is no excuse for being sedentary. Even people with high blood pressure, high cholesterol, diabetes, arthritis and heart disease can exercise safely. Boosting your activity level can come about in small ways, and the good news is that you can perform any activity. Staying active is the fountain of youth, according to the National Institutes of Health (NIH), increasing your chances of successful weight loss.

Instructions

• 1

  Walk whenever possible. When presented with the opportunity, walk up and down stairs rather than taking the elevator. Don't use the remote control. Walk the dog. Stand or walk around while you're talking on the phone. Walk around the store or shopping center for 10 minutes before shopping.

• 2

  Choose exercises that you enjoy. Don't force yourself to do something you don't like. Try different activities until you find one that excites you. Whatever you do, make it interesting by setting small goals, such as walking three laps around the park in seven minutes or working out to your favorite music. Do it with a friend, challenge each other and offer rewards for goals achieved.

• 3

  Add variety. Different types of exercises enhance different aspects of your health. Endurance exercise, such as aerobics, is good for your heart health. Strength training develops strong bones and muscles. Balance exercises, such as tai chi or leg lifts and lunges, increase stability. Flexibility exercises, such as yoga and stretching, improve range of motion. Incorporate all of these activities into your routine for a well-rounded menu of physical activity.

• 4

  Rethink house and yard work. Instead of looking at housework as a chore, see it as an opportunity to add some activity to your day. Vacuuming, making beds, sweeping, folding laundry, raking leaves, and planting and digging are activities that can help you stay healthy in small doses.

• 5

  Turn off the television. Watching television burns very few calories and adds no activity to your day. Instead of watching television, play cards or a board game, listen to the radio and dance, walk with someone around the neighborhood or in a park, try a new craft or hobby, or take a class. There are many substitutes for watching television that are much better for you.