Exercise is good for any age. But it becomes necessary when you become Old. For older adults and seniors who want to stay healthy and independent, the National Institutes of Health recommend four types of exercises:

Strength exercises build older adult muscles and increase your metabolism, which helps to keep your weight and blood sugar in check.

Balance exercises build leg muscles, and this helps to prevent falls. According to the NIH, U.S. hospitals have 300,000 admissions for broken hips each year, many of them seniors, and falling is often the cause of those fractures.

If you are an older adult, balance exercises will help you avoid problems as you get older.

And if you are a senior, balance exercises can help you stay independent by helping you avoid the disabilities that could result from falling.

Stretching exercises can give you more freedom of movement, which will allow you to be more active during your senior years. Stretching exercises alone will not improve your endurance or strength.

Endurance exercises are any activity-walking, jogging, swimming, biking, even raking leaves-that increases your heart rate and breathing for an extended period of time. Build up your endurance gradually, starting with as little as 5 minutes of endurance activities at a time.

Before you start, please read these important safety tips:

Don't hold your breath during strength exercises. This could affect your blood pressure.

Use smooth, steady movements to bring weights into position. Avoid jerking or thrusting movements.

Avoid locking the joints of your arms and legs into a strained position. Breathe out as you lift or push a weight and breathe in as you relax.

Muscle soreness lasting a few days and slight fatigue are normal after muscle building exercises.

Exhaustion, sore joints, and painful muscle pulls are not normal.

Arm Raises: strengthen your shoulder muscles

1. Sit in a chair with your back straight.

2. Keep feet flat on the floor even with your shoulders.

3. Hold hand weights straight down at your sides with palms facing inward.

4. Raise both arms to side, shoulder height.

5. Hold the position for 1 second.

6. Slowly lower arms to the sides. Pause. Repeat 8 to 15 times.

7. Rest. Do another set of 8 to 15 repetitions.

Chair Stands: strengthen stomach and thigh muscles

Place pillows against back of chair.

Sit in middle or toward front of chair, knees bent, feet flat on floor.

Lean back on pillows in half-reclining position, keeping your back and shoulders straight.

Raise upper body forward until sitting upright, using hands as little as possible, or not at all if possible. Your back should no longer lean against the pillows.

Slowly stand up, using hands as little as possible.

Slowly sit back down. Keep back and shoulders straight throughout exercise.

Repeat 8 to 15 times. Rest. Then repeat 8 to 15 times more.

Bicep Curls: strengthen upper-arm muscles

Sit in armless chair. Keep feet flat and even with shoulders.

Hold hand weights at sides, arms straight, palms facing toward your body.

Slowly bend one elbow, lifting weight toward chest. Be sure to rotate palm to face shoulder while lifting weight.

Hold position for 1 second. Slowly lower arm to starting position.

Repeat with other arm. Alternate until you have repeated the exercise 8 to 15 times on each side.

Rest. Then do another set of 8 to 15 alternating repetitions.

Tricep Extensions: strengthen muscles in the back of the arm

Sit near the front edge of the chair, feet flat on floor and even with shoulders.

Hold a weight in one hand, raise that arm straight toward the ceiling, palm facing in.

Support arm below the elbow with the other hand.

Slowly bend raised arm at elbow, bringing hand weight toward same shoulder.

Slowly re-straighten arm toward ceiling. Hold position for 1 second.

Slowly bend arm toward shoulder again.

Pause, then repeat the bending and straightening until you have done the exercise 8 to 15 times. Repeat 8 to 15 times with your other arm.

Rest. Then repeat another set of 8 to 15 repetitions on each side.

Knee Flexion: strengthen muscles in the back of the thigh

Stand straight, holding onto table or chair for balance.

Slowly bend one knee as far as possible, so foot lifts up behind you. Don't move your upper leg at all; bend your knee only. Hold position.

Slowly lower foot all the way back down. Repeat with other leg.

Alternate legs until you have 8 to 15 repetitions with each leg.

Rest. Then do another set of 8 to 15 alternating repetitions.

Do strength exercises for all your major muscle groups at least twice a week, but vary the exercises so you don't work the same muscle group 2 days in a row.

Lift a minimum of weight the first week, then gradually build up the weight. Depending on your level of fitness, you can start with no weights. Starting with weights that are too heavy can cause injuries.

It's important to gradually add a challenging amount of weight in order to benefit from strength exercises. If you don't challenge your muscles, you won't get stronger. You can build up to using 1 or 2 pound weights as your strength grows and your body adapts to these strength exercises.

? Take 3 seconds to lift or push a weight into place. Hold the position for 1 second, and take another 3 seconds to lower the weight. Don't let the weight drop -- lowering it slowly is very important.

It should feel somewhat hard for you to lift or push the weight. It should not feel very, very hard. If you can't lift or push a weight 8 times in a row, it's too heavy for you and you should reduce the amount of weight. If you can lift a weight more than 15 times in a row, it's too light for you. Increase the amount of weight.

?Do 8 to 15 repetitions in a row. Wait a minute, then do another set of 8 to 15 repetitions in a row of the same exercise.

Before You Start: Safety Tips for Balance Exercises

Improving lower body strength will help to improve your balance, and better balance means reduced risk of falls. These exercises are recommended by the National Institutes of Health

Before you start your exercise program, read these safety tips for lower body exercise:

Check with your doctor before beginning any exercise program.

Hold onto a table or chair for balance when you used only one hand.

As you progress, try holding on with only one fingertip. When you feel comfortable with one fingertip, try the following lower body exercises without holding on at all. Ask someone to watch you the first few times, in case you lose your balance.

If you are very steady on your feet, move on to doing the exercises using no hands, with your eyes closed. Have someone stand close by if you are unsteady.

Side Leg Raises: strengthen muscles at sides of hips and thighs

Strengthening the side muscles of your hips and thighs is important for good balance.

1. Stand straight, directly behind table or chair, feet slightly apart.

2. Hold table or chair for balance.

3. Slowly lift one leg to side, 6 to 12 inches out to the side.

4. Keep your back and both legs straight.

5. Don't point your toes downward; keep them facing forward during this exercise. Hold this position.

6. Slowly lower leg. Repeat with other leg.

7. Keep back and knees straight throughout exercise.

8. Alternate legs until you repeat exercise 8 to 15 times with each leg.

9. Rest. Do another set of 8 to 15 alternating repetitions.

Hip Flexion: strengthen thigh and hip muscles

Strengthening these muscles is important for good balance. Use ankle weights if you are ready.

1. Stand straight; hold onto a table or chair for balance.

2. Slowly bend one knee toward chest, without bending waist or hips.

3. Hold position for 1 second.

4. Slowly lower leg all the way down. Pause.

5. Repeat with other leg.

6. Alternate legs until you have done 8 to 15 repetitions with each leg.

7. Rest; then do another set of 8 to 15 alternating repetitions. Add weights as you progress.

Hip Extension: strengthens buttock and lower-back muscles

Strengthening the buttock and lower back muscles is important for good balance. Start with no weights; add ankle weights if you are ready.

1. Stand 12 to 18 inches from a table or chair, feet slightly apart.

2. Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance.

3. Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.

4. Hold position for 1 second.

5. Slowly lower leg. Pause.

6. Repeat with other leg.

Alternate legs until you have done 8 to 15 repetitions with each leg.

7. Rest; then do another set of 8 to 15 alternating repetitions. Add modifications as you progress.

Balance Exercises You Can Do Anywhere, Anytime

These "anytime, anywhere" exercises will help you improve your balance. And you can do them as often as you like, as long as you have something sturdy nearby to hold onto if you become unsteady.

Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot each time you take a step. Your heel and toes should touch or almost touch.

Practice standing up and sitting down without using your hands.

Stand on one foot. You can do this while waiting in line at the grocery store or at the bus stop. Remember to alternate feet!

Balance Exercise: Checking Your Progress

It feels good to know that you're making progress, and with balance exercises the change can be very subtle. Here's how to tell when your balance is improving:

Time yourself as you stand on one foot, without support, for as long as possible.

Stand near something sturdy to hold onto in case you lose your balance.

Repeat the test while standing on the other foot.

Test and record your scores each month.

Simply do your strength exercises and incorporate these balance techniques as you progress.