Mind and body
When it comes to aging well and combating age-associated conditions, exercise can be both preventive and curative. Research has repeatedly shown that regular physical activity can address many of the problems that plague elders, such as weight gain, diminished energy and sleeplessness. Heart disease, cancer and diabetes all stand to be prevented or delayed, and chronic conditions, including arthritis, can be positively impacted with a plan designed to improve flexibility and stability.

Just as significant, if not more so, is how staying active can keep the mind sharp and the spirit light. This is no touchy-feely notion, either -- hard scientific evidence has shown the positive effects of exercise on the brain. In addition to numerous studies concluding that physical activity reduces depression and anxiety, it is also believed that exercise can slow the cognitive decline or "mental fogginess" that is a natural component of aging. A few fascinating studies have indicated that aerobic fitness training can actually reverse the gradual loss of brain tissue in older adults and increase their brain volume.

Long understood to be beneficial to cardiovascular health, exercise is gaining credit for maintaining mental health, too. In July 2009, four studies were presented to the Alzheimer's Association showing evidence that moderate activity -- walking, cycling, tennis, golf -- bolsters cognitive skills when combined with eating well. The work supports the association's belief that what's good for the heart is good for the brain.

Keep moving!
What constitutes invigorating, age-appropriate activity for older adults? The answer will be subjective, naturally, though the first step in any plan is to consult a physician. Doctors who know their patients well can help prioritize and customize an exercise regimen and set safety guidelines to prevent injury or overexertion.

According to the National Institute on Aging (part of the U.S. National Institutes of Health), all the benefits of physical activity can be covered in four types of exercise: endurance, strength, balance and flexibility.

Endurance: Aerobic exercises like swimming, brisk walking, dancing and cycling help build energy and burn calories. As a rule of thumb, about 30 minutes of this type of activity should be built into each day (though the time can be broken up into shorter bursts of, say, 10 minutes each). Working within safety guidelines, the idea is to sustain an elevated heart rate and put the lungs to work.

Strength: Most people lose 20 to 40 percent of their muscle tissue as they age, but strength or resistance training can be remarkably restorative. Exercises such as weight lifting and calisthenics (push-ups, sit-ups) help maintain the strength to keep up a house, lift a grandchild or carry groceries up the steps.

Balance: Regular physical activity of every kind can improve balance to prevent falls. A strong and flexible body is also more able to make a corrective move to stop the fall or reduce injury if it's inevitable. Balance exercises include walking backward, sideways and on the heels or toes. Even standing on one foot for a few moments at a time (keep one hand on a nearby wall for stability) can awaken the nervous system and contribute to your sense of balance.

Flexibility: Stretching is recommended before and after exercising; plus, it constitutes an activity all its own. Be cautious not to "bounce" or overstretch; instead, exhale as you gently extend, then hold the position for at least 30 seconds. Yoga, Pilates and tai chi can all provide excellent flexibility training when approved by a physician.

No doubt, it can be daunting and time-consuming to sustain a regimen of physical activity. But the rewards are invaluable and can have a profound impact on your physical well-being, your mental outlook and, ultimately, your longevity. Exercising may be just one piece of the puzzle, but fitting it into your life completes your picture of health.