Exercise and physical activity are among the healthiest things you can do for yourself, but some older adults are reluctant to exercise. They may be afraid that exercise will be too strenuous, or that physical activity will harm them. Research shows that actually the opposite is true.

Staying physically active and exercising regularly can help prevent or delay many diseases and disabilities that accompany aging. From increasing muscle mass and strength, to improving mental status and mood, exercise provides an excellent buffer against the harmful effects of aging.

According to studies, regular exercise can help reduce cardiovascular risk and improve lung capacity, decrease the risk of Diabetes Mellitus by improving glucose tolerance and insulin sensitivity, reduce cancer risk, improve bone density mass, stamina, balance and coordination, help maintain a healthy body weight, and decrease arthritis pain. In fact, even if initiated late in life (i.e. at the age of 75), exercise can help to increase a person’s life expectancy.

Is Exercise Safe For You?
Some form of exercise will benefit everyone, at any age. But before you begin any exercise program, it’s important to check with your doctor and remain in contact with them as your exercise program progresses. He or she should ALWAYS be made aware of any symptoms of chest pain, lightheadedness, extreme shortness of breath, nausea, or pain while exercising.

How to Begin
When developing an exercise program that is right for you, it is important to consider personal needs and medical history. Most exercise programs should consist of a combination of strengthening and aerobic activity for a period of 20 to 30 minutes for a minimum of three times a week.
It is important to start at your tolerance level and gradually increase progression in order for your body to adapt. If you cannot tolerate long periods of exercise, break it up into three, 6-minute intervals of exercise.

That said, an effective fitness plan does not necessarily mean that you have to spend hours in the gym; many exercise programs can be structured to incorporate strength training and aerobic activity without ever setting foot in a health club. Regardless of where you exercise, there are several components that should be incorporated into any quality exercise program:
• All exercise programs should include a five-to-ten-minute warm-up activity in order to stretch muscles and prevent muscle strain or injury. This could include gentle stretching or a slow walk.
• All exercise programs should include a five-to-ten-minute cool-down period consisting of milder exercise to allow your heart rate to gradually return to a normal rate.
• Finally, it is important to stretch the muscles you have just worked out to prevent injury.

Practical Tips
The following are some things you can do to make sure you are exercising safely:
• Do not exercise right after eating a meal. Wait 20 minutes in order to restore circulation throughout your body, since most of a person’s blood is circulating through the digestive tract after eating.
• Do not exercise in the extreme heat or cold. Try indoor mall walking or other activities inn a climate controlled environment.
• Make sure you’re well hydrated before, during, and after exercise.
• If you have access to a pool, try exercising in the water if you have arthritis; it’s less stressful on your joints.
• Do not exercise within two-to-three hours before your bedtime, or you could have trouble falling asleep.
Exercise tips for seniors:
• 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 a day.
• 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.
• Reach up. Take items from the highest shelf you can reach in the kitchen and wash them. Do a different cupboard each week. This helps tidy the house and provides exercise benefits.
• Join a class. Select an exercise class appropriate for your health status and ability. Check with your local YMCA, community recreation
program, health club or senior center to view the course offerings. Visit the local Arthritis Foundation for a list of all aquatic and land-based classes designed for those with arthritis conditions.
• Turn on the TV. Invest in an exercise video -- there are exercise videos and DVDs for every level including some for those who must remain seated. Find one that suits your needs.
• Take advantage of your community's pool (if you are so lucky). Swimming is a popular fitness activity for many senior citizens, because it provides good aerobic exercise without the high impact and joint stress of running or jogging.