You are never too old to reap the rewards of regular physical activity. In fact, there is mounting evidence that muscle-strengthening exercises can reduce the risk of falling and fracturing bones and can improve the ability to live independently. 

In one study, moderate exercise reduced pain and disability in senior adults with knee osteoarthritis. It has also been shown that aerobic exercise increased the amount of sleep senior adults got each night and reduced the time it took to fall asleep. Other research has confirmed that exercise benefits people with osteoporosis, coronary artery disease, diabetes, hypertension and depression. 

If you are not doing any exercise at all right now, you might try to accumulate at least 30 minutes or more of moderate-intensity physical activity on most, if not all, days of the weeks. Such activities include walking, climbing the stairs (instead of taking the elevator), gardening, housecleaning and dancing. Thirty minutes of physical activity may come from planned exercise such as jogging, playing tennis, swimming, bicycling or taking an aerobics or water aerobics class. 

Strength training, which has been shown to improve physical function of senior adults by 50 percent, should also be an integral part of every exercise program. Exercises, such as lifting weights, even once or twice a week, can keep you from losing muscle, strengthen your bones and protect your knees and other joints. It can also lessen arthritis pain and stiffness and help you lose weight. 

As you become older, it is important to maintain flexibility, or the ability to move a joint through the full range of motion. Proper flexibility will help you to continue functioning at home, work and socially. Research has proven that most of the flexibility that is lost through aging is caused by inactivity or lack of movement. A daily stretching routine will help improve how you feel and function; decrease the possibility of joint injuries, muscle strains or sprains; help maintain strength; improve posture; and relieve muscle soreness. 

You should strive for a balanced physical activity program that combines aerobic exercise, strengthening and stretching. If you are just getting started, it's important to begin any exercise program slowly and gradually increase to more days or longer periods of time. In addition, older individuals should check with their doctor before beginning any exercise program. 

Many health clubs and community centers offer exercise programs designed just for senior adults — including walking, water aerobics, low-impact aerobics, senior step classes, weight-lifting and stretching programs, yoga and dancing. Ask if you can try out the exercise program or take a class to see if you will like it. Most reputable facilities will be happy to accommodate you. 

If you have difficulty finding a program in your area, you might contact your local library, park and recreation center, hospital wellness center, community college, senior center or area agency on aging. To locate an instructor in your area, try calling The American Council on Exercise (ACE) at (800) 234-9229. ACE is a nonprofit certifying body that will tell you if there is an instructor in your vicinity who specializes in teaching older adults. If you have a question about your exercise program, you can also call ACE at (800) 529-8227.