AGE should not stop anyone from being fit and active. In fact, older people can benefit the most from regular exercise, compared to people from any other age group.

There are two types of exercises that are important for preventing chronic diseases and staying strong: aerobic and strength-training.

Aerobic exercise

• Aerobic exercise can help to prevent and treat many chronic conditions typically associated with age, including diabetes, hypertension, heart disease and osteoporosis.
  
• Recommendation: At least 30 minutes of aerobic exercise on most, if not all, days. Good aerobic exercises include walking, swimming, aqua gym and stationary cycling.

Strength-training exercise

• Strength-training with weights or resistance-training is necessary to stop or reverse loss of muscle mass, and to increase bone density and muscle strength.
  
• Recommendation: Two to three days a week of strength-training workouts, with a day of rest in between. When doing exercises at home, do two to three sets of eight to 12 repetitions using six to eight different exercises. When 12 repetitions can be made in good form with ease, the weight can be increased.

Being active also helps to improve appetite, and you will find yourself enjoying your food and looking forward to a healthy, balanced diet.