by Jed Eane

Created on: June 27, 2008   Last Updated: July 14, 2008

It doesn't matter what age you are, where exercise is concerned, it's always best to treat it as a lifestyle. If you incorporate it into your everyday routine, it's not only easier to do, but it becomes part of the way you live and is not seen as exercise.

Older people who have always adopted this approach will find it easier to maintain a level of activity as they age. For those who haven't, then it's never too late to start. Making a commitment to increase your physical activity will benefit you greatly - not just physically but mentally, too. Staying physically active can help prevent or delay many diseases and disabilities. Increasing strength and endurance will make it easier for you to climb stairs and carry your groceries, while improving balance will help prevent falls which could lead to serious health problems.

If you're concerned that exercise has to take place in a gym with loud music pumping out, where you'll be surrounded by young, sweaty, muscled men, then think again. Most forms of exercise can be undertaken wherever you want.

The following are the four basic categories of exercise with a suggested exercise for each one:

Strength Exercise

Sit in a chair and place a can of soup (or similar weighted object) in each hand, keeping your arms hanging down by your sides with your palms facing inward. Raise both arms out to the side to shoulder height and hold for one second. Slowly lower arms to the sides. Repeat 8 to 15 times. Rest and then carry out another set of 8 to 15 repetitions.

Balance Exercise

Stand up straight directly behind a table or a chair with your feet slightly apart. Hold the chair or table to help you balance. Slowly lift one leg out, 6 to 12 inches to the side. Keep your toes facing forward, not downward. Hold the position and then slowly lower your leg. Repeat with the other leg. Alternate the legs until you can lift each leg out 8 to 15 times. Rest after exercising each leg.

Stretching Exercise

Hold a towel in your right hand, raise your arm, bend it and drape the towel over your back. Keep your arm in this position. Reach behind your lower back with your left arm and grasp the bottom of the towel. Slowly try to move your left hand up higher so you can grasp the towel at a higher level (this in turn pulls your right hand down). Reverse positions with your hands. Repeat 3 to 5 times for each hand. Once you've reached as far as you can comfortably go, hold the position for 10 to 30 seconds.

Endurance Exercise

Endurance activity is anything that increases your heart rate and breathing over an extended period of time, such as jogging, swimming, or mowing the lawn. Build up your endurance slowly, starting with as little as 5 minutes for your first session. If you've always been fairly active, then you can undertake more vigorous activities such as shoveling snow, or climbing hills.

Don't be put off if it seems that you're not getting far or it's all rather slow going. If you've led a predominantly sedentary lifestyle it may take quite a while before you're able to undertake some exercises. Give yourself time. What's important is that you stay committed. Just remember that exercise can have a positive impact on the quality of your life - and that it's never too late to start.

Source: www.nihseniorhealth.gov

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