How some people got started
Meet Maria
Maria is 80 years old and frail. She walks with a cane. At her last check-up
her doctor told her she needed to build more physical activity into her
life. She laughed, "Doctor, I'm 80 years old and now I'm supposed to worry
about getting exercise?" "You will, if you want to stay living independently,"
her doctor told her. "If you sit around cooped up in your house, you will
get weaker and weaker and soon you won't be able to do the things you
want to do." Maria was shocked. She thought about getting out, but she
was too tired. 
Bird-watching with a friend got her attention
One day a friend of hers told her that she was walking every day and
had taken up bird-watching with others. Her friend suggested they go together.
As Maria made friends in the group she found out about a yoga class for
people just like her and she joined that as well.
More active, feeling stronger
She still walks with a cane or with the support of a friend but enjoys
walking in the outdoors or at the mall. She admits she now has more energy.
Meet Jason
Jason is 68. He had a mild heart attack. He was sedentary and his doctor
insisted that he needed to be more physically active. His first reaction
was fear that strenuous activity would cause another attack. However,
his doctor referred him to a local Cardiac Rehabilitation Program. "Start
slowly and progress gradually," his doctor said. "You'll feel better,
your heart muscle will grow stronger, and you will be able to do more
of the things you want to do with less worry." 
Met other people with heart trouble and started to feel better
Jason was a little nervous the first day he went to the program but the
instructors and other participants made him feel welcome very quickly.
The program involved walking and stationary cycling, and an instructor
led the group through flexibility, endurance, and strength activities.
Jason was shown how to monitor his heart rate and effort level and to
learn what the right activity level "felt like." Other participants shared
their experiences with Jason, telling him how much better they felt as
a result of the program.
No longer afraid and feeling much more able
After a couple of months, Jason was feeling pretty good and had really
built up his confidence. The program meets twice a week and he wouldn't
miss it for anything. He and a few buddies from the program also get together
a few times a week on their own to go for a walk, ride the stationary
bike, or go for a swim at the community centre. They plan to do some cycling
on the local bike trails when the warmer weather comes. Jason finds himself
taking the stairs instead of the elevator most of the time, and he is
no longer out of breath doing simple tasks around the house.
Meet Elsa
Elsa is 75. She had always loved the water, but she didn't have the energy
to go swimming as she had done when she was younger. She missed her activities
and was beginning to spend a lot of time watching TV. The more she sat
around, the more tired she got. She was beginning to find that even simple
chores around the house were becoming difficult. She was having trouble
washing and combing her own hair. She was worried. She did not want to
end up dependent on her family - she enjoyed her independence, but her
physical limitations were beginning to scare her.
Family helps to get Elsa moving 
When Elsa's daughter tried to find out what was bothering her mother,
all she heard was, "I'm just getting too old." Elsa's daughter went to
the Y and looked for some literature about helping older adults cope and
then talked to a professional. She offered to take Elsa to the Y and help
her try some things.
Her love of the water got her active again
At the pool, Elsa saw a class of older women just like her in the water.
They were joking and laughing and seemed to be having such a good time.
They were doing water aerobics in a heated pool. Maybe I could do that,
she thought. The instructor suggested that Elsa come and try a couple
of classes before she signed up. After a few weeks, she found herself
actually enjoying it and making some new friends as well. The instructor
was helping her build up the strength in her arms as well with small weights
before the water program. She now feels stronger and more able to cope
and is not as fearful about losing her independence and quality of life.
She now has no trouble washing and combing her hair. Her new friends asked
her to join them for a mall-walking program in the winter, and in the
summer they walk in the neighbourhood park.
Meet Li
Li is 65. She is a small woman and has never been very strong, but she
has always loved gardening. She had become very depressed and bored after
she retired from her job. She began to sleep a lot and rarely did any
activity. She missed her yard since she moved to an apartment and did
not know what to do with her time.
 Community
garden allotments help Li get active again
Li's friends began to worry about her and found her a garden plot very
close to the seniors' apartments where she was living. Li was thrilled
and determined to make it the best garden on the block. Every day she
is out there digging, weeding, planting, and trimming...and her energy
level has improved. But what was she going to do in the winter? One of
the other gardeners told her about a mall-walking program and asked her
to join it with her. Through her new friends she found out about a T'ai
Chi class as well, and she loves it so much she now does it summer and
winter. Getting physically active changed Li's life. She has a whole group
of new friends. Her spirits have lifted and she feels stronger and more
secure.
Meet Louis
Louis is 72. He was very active until he retired and then his life changed.
He began to sit around, read, and watch TV - after all, he was retired
and it was time to take it easy. He soon found himself getting very sluggish
and stiff. Often he found himself staying in bed until noon and yet he
was still tired.
Friend tells him to get moving
"Just because you have retired doesn't mean you can sit around all
the time," his friend told him. "Your body needs to move to live."
Louis decided to join a physical activity program at his community centre
with his friend. They had special rates for seniors so it wasn't going
to cost him very much. A fitness professional at the community centre
helped him develop a program that would build his strength and endurance
as well as increase his flexibility. At first, he found it hard. His muscles
were out of shape, but he kept at it. He has found some buddies his own
age and they encourage each other on the stationary bikes and in the weight
room. His energy has improved and he no longer feels sluggish and tired.
Taking the first step is the hardest part
Just like you, all of these people had to take a first step. Healthy
aging and independent living depend upon physical activity. What types
of activities interest you? Choose something that you want to do. Start
slowly and build up gradually until you are able to do 30 to 60 minutes
of moderate activity most days of the week.
And remember, choose activities that will:
- build your endurance;
- increase your flexibility; and
- improve your strength and balance.
If you still don't know what you would like to do, maybe your first step
is to get more information and more ideas from health-care professionals,
community centres, and your friends.
It's easier than you think 
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