Fighting aging through exercise.

• Position: Your Life

With just 30% of Americans over the age of 65 exercising on a regular basis, the importance of starting and maintaining a safe and effective exercise program has been shown to alleviate some of the conditions associated with aging, according to the American Academy of Orthopaedic Surgeons. Keeping active and exercising helps maintain gait and improve strength, endurance, balance, agility, and posture, it suggests, while inactivity weakens muscles. Physical activity of approximately 30 minutes a day will help improve health and quality of life along with keeping joints, tendons, and ligaments more flexible. Exercise also slows the progression of osteoporosis.

Seniors should start slowly by adopting a walking program and engaging in regular activities such as gardening, yard work, and household chores before attempting a more-aggressive program such as jogging, bicycling, weight-lifting, walking up stairs, and/or hiking. When ready for more, they should lengthen the time of current activities before increasing difficulty. It is important to tailor an exercise program to one's level of ability and special needs. Most seniors, even those 85 and over and people with illnesses or disabilities, can take part in a variety of moderate exercise programs.

The American Academy of Orthopaedic Surgeons suggests the following tips for starting and maintaining a safe and effective exercise program for seniors:

* While it is never too late to start an exercise program, check with your physician first for advice on what you should or shouldn't do.

* Before exercising, it is important to warm up. A typical warm-up period should begin with slow, rhythmic activity such as walking, gradually increasing the intensity until pulse rate, respiration, and body temperature are elevated.

* Begin any activity in short bouts. Try walking a...