A lot of people are under the misconception that as we age, we should eliminate or significantly reduce the amount of exercise we get. The truth is, exercise is important at any stage in life. Regular physical activity keeps:

• your muscles strong,
• your ligaments and joints flexible, and
• your heart healthy.  

Exercise helps you maintain good balance and posture, and it can prevent or improve conditions like arthritis or back pain. It can even help ward off depression.

The key to staying physically active at any age is to make sure you're exercising at a level that's right for you. Stay in touch with your doctor about what kinds of exercises you should be doing. Swimming is a good form of exercise to maintain flexibility and improve cardiac function.  Even though it is not weight-bearing, it is especially helpful for older adults who have arthritis and other pain issues. 

Weight-bearing exercise-such as walking, climbing stairs or lifting hand weights-is especially important to help maintain strong bones, since our  bones naturally become weaker as we get older. Osteoporosis is a condition that causes bones to become so weak that they can break very easily. It's harder for older adults to recover from fractures and broken bones. While a broken bone may not seem that bad, being bedridden or immobile can lead to other serious, potentially life-threatening, problems. Talk to your doctor about having a bone density test, and follow these tips to avoid falls:

• Have your vision and hearing checked regularly. If you get a new eyeglass prescription, move around carefully as you start to get used to it.

• Stand up slowly, especially after you've slept or eaten. Getting up too fast can cause a sudden drop in your blood pressure, which can make you feel faint.

• Talk with your doctor or pharmacist about any side effects of medications you're taking that may cause dizziness or drowsiness. This is especially important if you are taking a new medication.  It may interact with your other medications.

• Don't get too hot or too cold-both can make you dizzy.

• Limit your alcohol intake. Even a little alcohol can negatively affect your balance and reflexes.

• If you feel unsteady when you walk, use a cane, walking stick or walker to help you move around, especially in unfamiliar settings. This is much safer than holding onto furniture.

• Avoid icy or wet surfaces. Clean up spills as soon as they happen.

• Wear rubber-soled shoes that fully support your feet. Don't walk around wearing just socks or flimsy slippers on smooth floors or stairs.

• Always hold onto handrails when climbing stairs.

• Place rubber mats inside and outside your bathtub or shower. Install handrails in the tub/shower and beside the toilet.

• Don't take risks. If a situation feels unsafe, trust your instincts. Ask for help when you need it

• Keep the pathways clear of clutter to avoid tripping.  Do not use throw rugs unless they are secured, many people trip on throw rugs.

• Have a light available at night in case you have to get up.  It is common for older adults to fall on the way to the bathroom.

• Do balance exercises such as taking a Tai Chi class, or holding on to the back of a stable chair and lift one foot off the ground for 10 seconds.  Once you can do this, try it without holding on, but have support close by.