• 2019 Senior Report Senior Report: Older Americans have more options for home care, but still struggling.

    The United Health Foundation has released results of a sweeping new study benchmarking the health of older adults. The America's Health Rankings® Senior Report was created in partnership with GAPNA to improve the health of America's seniors.

    The data will help advanced practice nurses and other providers deliver quality care.

    Find out about it!

  • 38th Annual GAPNA Conference

    October 3-5, 2019 at the Paris Hotel, Las Vegas, NV.

    Focused education; lasting connections, networking, free access to the GAPNA Online Library.

    Earn up to 22 contact hours (including pre-conference workshops).

    Get more information and register now!

  • AwardCall for Excellence Award Nominations

    The awards are: Emerging Chapter Award, Established Chapter Excellence Award, Special Interest Group Excellence Award, Excellence in Clinical Practice Award, Excellence in Community Service Award, Excellence in Education Award, Excellence in Leadership Award, and Excellence in Research Award.

    The nominations are tallied in July and the winners are announced every year during the Awards Celebration at the GAPNA Annual Conference.

    Now is the time to nominate a colleague or yourself - DEADLINE is June 1, 2019.

    Get started... nominate today!

  • FREE continuing education credit is available for the following session:

    "Contemporary Heart Failure Management"

    (session captured at the GAPNA 2018 Annual Conference)


    For May/June 2019 - Get Your Free CNE Now!

  • AwardNew for GAPNA members: MCM Education

    GAPNA has partnered with a MCM Education to offer a series of CNE programs available to GAPNA members. "Alzheimer’s Disease Today and Tomorrow: Optimal Treatment and Collaborative Care," is the first program offered.

    What are the state-of-the-art strategies for managing the symptoms of Alzheimer’s disease? How can the multidisciplinary team work together to ensure timely intervention and optimal outcomes?

    Find out about it!

  • Meet the Candidates for the 2019-2020 BOD!
    The time to vote is right now: May 6 - 31, 2019!

    Please take a moment to read about this year’s candidates and why they feel they should be chosen for the position noted.

    MEET THE CANDIDATES IN ADVANCE OF YOUR VOTE   >

Patient FAQs - Exercise: How to Get Started

NIHSeniorHealth.gov, the website for older adults, makes aging-related health information easily accessible for family members and friends seeking reliable, easy-to-understand online health information. Health topics include general background information, open-captioned videos, quizzes, and frequently asked questions (FAQs).

Below are FAQs regarding excerise.


Exercise: How to Get Started

I haven't exercised in years. How do I start?

If you haven't been active for a long time, it’s important to start out at a low level of effort and work your way up slowly. Beginning slowly will help you become more fit without straining your body. For example, you may want to start with walking, biking, or swimming at a comfortable pace and then gradually do more, or start strengthening exercises with 1 or 2-pound weights and gradually add heavier weights. You may want to talk with your health care provider if you decide to start a vigorous exercise program or significantly increase your physical activity.

I find it hard to make myself be active. What can I do?

You are more likely to become active on a regular basis if you:

  • Choose activities you enjoy.
  • Fit activities into your schedule.
  • Believe you’ll benefit from them.
  • Can do them safely and correctly.

Making a contract with a friend or family member also may help you keep your commitment. Setting small, realistic goals; checking your progress; and rewarding yourself when you reach your goal also can help. If you can stick with an exercise routine or physical activity for at least 6 months, it’s a good sign you are on your way to making physical activity a regular habit.

How do I find time to be active?

There are a number of ways to fit exercise and physical activity into your schedule. For example, exercise first thing in the morning before your day gets too busy, or combine physical activity with a task that is already part of your day, such as walking the dog or doing household chores. If you don’t have 30 minutes in your daily routine to be active, look for three 10-minute periods.

How do I avoid injury?

The health benefits of exercise far outweigh any risks of injury. However, you can take some precautions to exercise safely.

Follow these tips to avoid injury:

  • When starting an exercise program, begin slowly with low-intensity exercises.
  • Wait at least 2 hours after eating a large meal before doing strenuous exercise.
  • Wear appropriate shoes for your activity and comfortable, loose-fitting clothing that allows you to move freely but won’t catch on other objects.
  • Warm up with low-intensity exercises at the beginning of each exercise session.
  • Drink water before, during, and after your exercise session.
  • When exercising outdoors, pay attention to your surroundings: consider possible traffic hazards, the weather, uneven walking surfaces, and strangers.

Stop exercising if you:

  • Have pain or pressure in your chest, neck, shoulder, or arm.
  • Feel dizzy or sick to your stomach.
  • Break out in a cold sweat.
  • Have muscle cramps.
  • Feel severe pain in joints, feet, ankles, or legs.

Archive of All Patient Faqs


More about the NIH:

The NIHSeniorHealth.gov site was developed by the National Institute on Aging and the National Library of Medicine, both part of the National Institutes of Health (NIH). NIHSeniorHealth features authoritative and up-to-date health information from the NIH. In addition, the American Geriatrics Society provides expert and independent review of some of the material found on this website. New topics are added to the site on a regular basis.

Added July 13, 2017: A notice posted on the NIHseniorHealth.gov Website:
NIHseniorHealth.gov will be retired on August 1, 2017. To continue finding reliable, up-to-date health and wellness information for older adults from the National Institutes of Health, we’re referring you to https://medlineplus.gov/ or https://www.nia.nih.gov/health/.