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The notion that exercise is good for you has been around for quite a while, but until recently older adults have been left out of the picture. Today, new information is emerging from research: People of all ages and physical conditions benefit from exercise and physical activity.

Exercise and physical activity are among the healthiest things you can do for yourself, but some older adults are reluctant to exercise. Some are afraid that exercise will be too strenuous, or that physical activity will harm them. Yet, studies show that exercise is safe for people of all age groups and that older adults hurt their health far more by not exercising than by exercising.

An inactive lifestyle can cause older people to lose ground in four areas that are important for staying healthy and independent: strength, balance, flexibility and endurance. But research suggests that exercise and physical activity can help older people maintain or partly restore these four areas.

Growing older doesn't mean people have to lose their strength or their ability to do everyday tasks. Exercise can help older adults feel better and enjoy life more, even those who think they're too old or too out of shape. Increasing strength and endurance make it easier to climb stairs and carry groceries. Improving balance helps prevent falls. Being more flexible may speed recovery from injuries. If you make exercise a regular part of your daily routine, it will have a positive impact on your quality of life as you get older.

It is very important for seniors to speak to their doctors before starting any exercise program especially if they are at high risk for any chronic disease or they have a chronic disease. If you smoke, are obese, or having any changes in your health, see a doctor before starting an exercise program.

Safety tips for stretching exercises:

• Always warm up before stretching exercises by doing them after endurance or strength exercises or by doing some easy walking or arm-pumping first.
• Stretching should never cause pain, especially joint pain.
• Mild discomfort or a mild pulling sensation is normal.
• Never bounce into a stretch, make slow steady movements instead.

Safety tips for endurance exercises:

• Stretch after your activities, when your muscles are warm.
• Drink water.
• Dress appropriately for the heat and cold.
• To prevent injuries, use safety equipment such as helmets for biking.
• Endurance activities should not make you breathe so hard that you can't talk and should not cause dizziness or chest pain.

Safety tips for strength exercises:

• Don't hold your breath during strength exercises. This could affect your blood pressure.
• Use smooth steady movements to bring weights into position.
• Avoid jerking or thrusting movements.
• Avoid locking the joints of your arms and legs into a strained position. Breathe out as you lift or push a weight and breathe in as you relax.

Safety tips for balance exercises:

• Hold onto a table or chair for balance with only one hand. As you progress, try holding on with only one fingertip.
• Ask someone to watch you the first few times in case you lose your balance.
• If you are very steady on your feet, move on to doing the exercises using no hands, with your eyes closed. Have someone stand close by if you are unsteady.