It has been eight days of pain, but who’s counting?

More than a week ago, I sprained my back simply reaching under the sink for a roll of paper towels, and ever since then the heating pad has been my best friend.

You know how it feels. Can’t get into the car, can’t bend to open the oven door, and can’t get comfortable. How could I have let this happen? We all know how quickly and unexpectedly we can pull a muscle, slip on ice and end up hurting. I guess I’m going to have to get used to the idea that the older bones and muscles get, the better care we must take.

The International Council on Active Aging suggests some tips on how seniors can become more active – and, it is hoped, get in better shape. As we look forward to another year, perhaps the following will be of help.

Here are some of the ideas the council lists:

1. Get a checkup. Meet with your health-care provider to see whether you’ll need to consider any special modifications before starting an exercise program. If necessary, get a clearance to begin a program.

2. Know your options. Before starting any program, examine your options. Pick a program you know you will enjoy. Some individuals like to go to a gym and do a structured workout, while others enjoy a neighborhood walking club. Either will help improve your fitness, ability to function and quality of life – but only if you do it regularly.

3. Start slowly. Many people are eager to get started and sometimes overdo it, which usually makes them sore and can make them want to stop. A good way to start slowly is to discover your baseline. Record all your activities during each waking hour or for two- or three-hour time blocks, tracking how much time you are sedentary (e.g., sitting at your desk) or active (e.g., walking to the bus stop). At day’s end, count how many hours you have and have not been physically active. Then look at when you could fit some short (e.g., 10 minutes) bouts of brisk walking into your day.

4. Make a date. Find a buddy to exercise with you and keep you motivated. Whether it’s a friend to walk with in your neighborhood or a personal trainer in a gym, that appointment makes it more likely you’ll do the walk or workout.

5. Set specific. short- and long-term goals. Make goals as specific as possible. For example, on Monday, Wednesday and Friday, I will do a brisk, 10-minute walk in the morning before my shower, at lunch time and after dinner. Being specific means you are planning for activity in your day and making it a priority. Long-term goals are also important. Is there an activity you would like to do that you feel physically incapable of at the moment, but may be able to do with a little effort? Set a long-term goal to help you do it.

6. Make choices. To move forward, we need to leave some things behind. What are you willing to give up to make room for exercise? Bad habits? Non-productive activities? Non-beneficial relationships?

7. Every step counts. Wear a step counter throughout the day to count how many steps you take. Less active people tend to take about 4,000 steps or fewer per day. Aim to do 250 to 1,000 additional steps of brisk walking, until you reach 8,000 to 10,000 steps in a day.

8. Keep moving all the time. Stretch, walk, march in place, stand and sit as many times as possible when you’re talking on the phone or during TV commercials.

9. Wear the right shoes. Foot comfort and support is important for all impact physical activities. If you have arthritis, diabetes or orthopedic problems, you can remain physically active with the help of appropriate shoes.

10. If it hurts, don’t do it Work around pain, not through it.

11. Follow a well-rounded program. Include all five components of a successful program: warm-up, flexibility, cardio, resistance and cooldown.

12. Don’t quit. Like brushing your teeth, make exercise part of your daily life.

The International Council on Active Aging is the world’s largest membership association dedicated to changing the way we age by uniting and working with professionals in the retirement, assisted living, recreation, fitness, rehabilitation and wellness fields. Visit itsWeb site for more information: www.icaa.cc.