While there are a select few individuals who have amazing genes that will see them through the aging process, most of us are not so lucky. As we age, our body goes through changes that most of us would like to avoid.

We might not be able to prevent our hair from graying or our skin from wrinkling, but we do have the power to stay fit and prevent or diminish our chances of age related illness. Exercise is one of the keys to longevity and leading a healthy and productive lifestyle as we age.

Even if you are a senior and have never seen fit to exercise before, it is never too late to get started. Of course, all seniors before beginning an exercise routine should consult with their doctor, especially if they are on medications or have any type of illness. Your doctor will be able to let you know what types of exercises are safe and what you should avoid.

The list of health benefits seniors receive from exercising is a long one. Perhaps one of the most beneficial changes is the ability to increase muscle mass. As we approach adulthood we begin to lose muscle mass, and after we hit age 50 we begin to lose it rapidly at about 1-2% per year. This can be prevented and even reversed through simple strength training. Strength training leads to better balance, improved bone strength and a healthy metabolism, all of which are critical as we age.

Seniors who exercise also:

• Increase their endurance which helps to sustain their mobility.
• Improve balance which helps to greatly reduce falls. One of the biggest risks to seniors is broken bones through falls. When seniors have good balance they are less likely to fall.
• Improve cardiovascular health and redduce the chance of heart disease.
• Have better blood sugar levels and are less likely to develop diabetes.
• Have lower cholesterol levels.
• Have better flexibility which makes them less prone to injuries.
• Are more independent and have an improved sense of well-being.

Seniors who benefit the most from their exercise routines are those that combine some type of strength training with cardiovascular exercise and flexibility and balance training.

Strength training can be done with free weights, weight training machines, exercise bands or even soup cans out of your cupboard. Your strength training should incorporate a variety of moves that include exercises to hit all of the muscle groups in your body. If you have never done strength training in the past you may want to consult with a personal trainer before you begin. They can help you set up a safe routine.

Cardiovascular exercise can come from a variety of activities. Many seniors prefer to walk or swim, but any kind of exercise that increases your heart rate and is fun for you will work. Other options are biking, running, golfing (as long as you walk the course) or even gardening counts. Start slow, but working up to 30 minutes of cardiovascular exercise several times a week will give you the best results.

Finally, flexibility and balance training is also important.Yoga seems to be the choice of many in this area.

This post was included in the latest edition of the Staying Young From the Inside Out blog carnival.