EXERCISES FOR EVERY SEASON!
SMART STEPS FOR KEEPING STEADY
Movement matters… at every age
Staying active is one of the best things we can do for our health — at any age! Whether it’s a refreshing walk in the park, a relaxing chair yoga session or just some simple stretches, every bit of movement helps us remain strong, balanced and energized.
Fitness isn’t just good for our bodies — it’s also great for our minds! Physical activity can boost our mood, improve our focus and even help us sleep. Plus, regular exercise lowers the risk of heart disease, diabetes and osteoporosis while reducing stress and anxiety.
The best part? Small, consistent efforts can have lasting benefits that make daily life easier and more enjoyable. Even just a few minutes of daily movement add up over time. Spring is the perfect time to embrace new habits, so let’s move!
Track your fitness goals with our new My Exercise Log inside!
The power of movement
Four essential exercise types
Incorporate these exercise types into your routine for a well-rounded fitness plan that works all parts of your body. Before getting started with any type of exercise, talk to your Primary Care Team about your goals and exercise plan.
1. Endurance
Activities like walking, swimming or dancing improve heart and lung health and boost stamina for daily tasks.
2. Strength
Using light weights or resistance bands builds muscle, supporting independence in activities like climbing stairs.
3. Balance
Practices like Tai Chi or gentle yoga enhance stability and help prevent falls.
4. Flexibility
Stretching exercises increase mobility, making movements like bending and reaching easier.
How much physical activity do you need?
Generally, aim for 150 minutes of moderate aerobic exercise each week and musclestrengthening activities at least 2X a week.
Track your progress using the exercise log we've included.
Everyone is different. Find a pace and intensity level that is comfortable for you — it’s okay to start (and stay) slow. And always make time for rest and recovery!
Mixing all four reduces injury risk and makes workouts engaging.
A checklist for better health
Incorporating all four types of exercise — endurance, strength, balance and flexibility — can enhance your overall well-being, helping you:
Stay strong and independent
Maintain muscle strength for daily activities and an active lifestyle.
Support overall health
Help manage or lower the risk of conditions such as arthritis, heart disease, stroke, type 2 diabetes, osteoporosis and certain cancers.
Improve balance and stability
Lower fall risk and prevent injuries.
Regulate blood pressure
Stay active for a healthy heart.
Boost energy levels
Feel more energized throughout the day and combat fatigue.
Enhance sleep quality
Sleep better and feel refreshed.
Lower stress and anxiety
Use movement to relax, unwind and improve mental well-being.
Sustain a healthy weight
Sharpen cognitive function
Support brain health, improve focus and remain mentally agile.
Lift your mood
Fall facts
Support a balanced metabolism and prevent excessive weight gain.
Reduce feelings of depression and boost emotional resilience.
Smart steps for keeping steady
Falls are more common than you might know. Every year, more than 14 million older adults — about one in four — experience a fall. In fact, falling is the leading cause of injury in people 65 years and older. Not all falls cause injuries, but many do.
• Consult your Primary Care Team to assess your risk for falls and discuss medications that may cause dizziness and drowsiness or increase bleeding risk.
• Wear sturdy, supportive shoes to improve stability and reduce the risk of slipping.
• Make a clutter-free space, clear pathways of rugs, cords and other obstacles. Most falls happen at home — secure your space and make it safe for you.
• Strengthen core muscles through seated or standing exercises to enhance stability and posture.
• Use assistive devices like a cane or walker to provide extra support.
• Keep to well-lit areas outside to better see obstacles and maintain awareness of your surroundings.
• Move at a comfortable pace and avoid sudden changes in direction to prevent dizziness or imbalance.
• Practice chair exercises for a low-impact way to build strength and flexibility safely.
• Get regular eye exams, as vision changes can increase the risk of falls.
“The way to get started is to quit talking and begin doing.”
About 37% of falls cause injuries that need medical care or limit daily activities.
WORD
FIND Stay motivated to keep moving!
Setting goals can help you stay on track and make exercise a lasting habit. Try these simple strategies:
Make it social
Find a workout buddy or join a group.
Make it fun
Choose activities you genuinely enjoy.
Make it matter
Write about your activity and how you feel when you exercise.
Find the hidden words related to feeling great!
Protect yourself! Guard
Tai
your information and health
It is important to protect yourself so you’re always ready to move. Taking a few wise precautions can help you stay safe and healthy.
Be scam-savvy! Don’t be fooled by people pretending to represent Medicare, the government or medical associations. In one common scam, criminals offer “free” diabetic supplies like glucose monitors, test strips or lancets — all in exchange for Medicare numbers or financial information. Be savvy when you receive calls from people you don’t know or have not contacted yourself.
▶ Ignore unsolicited offers. If you didn’t request it, don’t trust it. Verify offers with your Primary Care Team or Medicare.
▶ Buy from only from valid, trusted sources. Only purchase supplies and medication from reputable pharmacies or official outlets. Report any unexpected deliveries to law enforcement.
▶ Protect personal information. Never share your Medicare, Social Security or bank details unless you first contacted the caller.
Get vaccinated! Vaccinations protect you from preventable illnesses that could keep you from staying active. Check with your Primary Care Team to ensure you’re current on flu, COVID-19 and other recommended vaccines for your age and health status.
Taking these steps helps you be safe, healthy and ready to go!
A movement for all seasons
Finding ways to move keeps you healthy, energized and engaged no matter the season or the reason. With spring flowers come new fitness opportunities like gardening, walking in the park and even birdwatching.
Summer activities might include swimming — always hydrate and avoid excessive heat.
In fall, turn leaf raking into a workout, enjoy scenic walks to see leaves changing or join a dance class.
What’s cooking
Boost your workout with this tasty plant-based recipe.
Seasonal Ratatouille
INGREDIENTS
SERVES 6
1 medium eggplant, approximately 1-1/2 lbs
3 medium zucchini, approximately 1-1/2 lbs
3 teaspoons olive oil, divided
1/2 teaspoon each kosher salt and black pepper
2 medium onions, roughly chopped
2 red bell peppers, seeded and cut into bite-sized slices
6 cloves garlic, minced
3 sprigs fresh thyme (optional)
1 – 28oz can no-salt-added, peeled whole tomatoes, drained
2 teaspoons no-salt-added tomato paste
1/2 cup fresh basil chopped
In winter, try indoor exercises like community fitness classes or mall walking, and be mindful of icy conditions.
CHEF’S TIP
Cooking for One? Ratatouille is easy to make and freezes well. Prepare the full recipe and store in freezersafe containers, or cut the recipe in half for a smaller batch.
DIRECTIONS
Preheat & prep
• Preheat oven to 400°F.
• Spray a large sheet pan with cooking spray or lightly coat with olive oil.
• Cut eggplant and zucchini into 1-inch cubes.
Roast vegetables
• Place eggplant and zucchini on pan. Toss with 2 tsp olive oil, 1/2 tsp kosher salt, and 1/2 tsp black pepper.
• Roast for 35-40 minutes, stirring halfway. Vegetables should be tender but firm. Set aside.
Cook aromatics
• While roasting, heat 1 tsp olive oil in a large pot over medium heat.
• Add chopped onion and cook for 7 minutes until softened.
• Stir in peppers, garlic, and thyme.
• Cook for 3-4 minutes until the peppers soften.
Build the sauce
• Stir in tomato paste.
• Add drained tomatoes, breaking them into chunks. Reduce the heat to medium-low and simmer for 10 minutes, stirring occasionally.
Combine & finish
• Add roasted eggplant and zucchini to the pot. Stir to combine.
• Simmer for 15-20 minutes until heated through.
• Season to taste and stir in fresh basil.
Serve & enjoy
• Ser ve hot, at room temperature or cold.
Thank you to our partner ChristianaCare for this recipe. Find more recipes at eBrightHealthACO.org.
4000 Nexus Drive, Suite NW2 Wilmington, DE 19803
Spring into action
Now you’re talking... Beneficiary
to Beneficiary
What’s your favorite physical activity? Whether you enjoy walking, yoga or a fun online workout, Evelyn Hayes, your eBrightHealth ACO beneficiary representative, wants to hear from you! Send your best fitness tips to info@ebhaco.org and receive a versatile medication bag — perfect for meds and it doubles as a gym bag! Be sure to include your full name and mailing address in your email to Evelyn.
a running start on ACOs! Learn more about the benefits of being part of an ACO at eBrightHealthACO.org. Or reach out to us at info@ebhaco.org for more details.
This newsletter is from your Primary Care Team and these partners that make up eBrightHealth ACO. Be sure to stay in touch with your Primary Care Team throughout the year to help you Be Well. Stay Well.
eBrightHealthACO.org
eBrightHealthACO.org
Keep moving, stay safe and embrace the joys of spring — see you in fall 2025!
My Exercise Log
Tracking your daily movement is a great way to be inspired and see your progress over time. Every step counts, and logging your activity makes it even more rewarding. Use this simple exercise log to stay on track and keep moving toward better health! Share this with your Primary Care Team for tips and guidance and so they can have the full picture of your activity.
Date Exercise or Activity
Number of Minutes Notes or Feelings
4/13 Walking and light stretches 45 It felt good -took a rest
Mix up your routines with Endurance, Strength, Balance and Flexibility exercises. Enjoy activities like Swimming, Walking, Band Exercises, etc.
For more My Exercise Logs visit eBrightHealthACO.org to download a print-friendly version.
Get going!
Before starting any new activity, consult your Primary Care Team to ensure it’s safe for you. Begin slowly and choose exercises that match your current fitness level. Here are some low-impact, feel-good movements for your routine.
Aerobics
Walking
Dancing
Swimming
Bicycle riding (stationary or outdoors)
Low-impact or water aerobics classes
Take the talk test
Strength
Exercises with light weights or an exercise band
Carrying groceries
Gardening (digging, lifting, carrying)
Seated leg lifts
Squats (holding onto a chair)
Not sure if your activity is moderate or vigorous?
Try this simple test:
Can you talk easily while moving? If yes, your exercise is moderately intense.
Out of breath after just a few words? If yes, you’re in the vigorous-intensity zone.
Looking for guidance and support?
Balance
Tai Chi Yoga (chair and standing)
Strength and light-weight training
Standing from a sitting position (repeat a few times)
Listen to your body and move at a pace that works for you!
These resources offer expert advice, activity plans and fitness tips tailored for all ages:
ChristianaCare’s Safe Steps
christianacare.org/us/en/care/specialty-care/senior-health/safe-steps
National Institute on Aging
nia.nih.gov/health/exercise-and-physical-activity
Move Your Way
odphp.health.gov/moveyourway#older-adults