While aerobic exercise (see Tip 63) is important to keep weight within a healthy range and improve the cardiovascular system, strength training is just as important. Strength training, also referred to as resistance training, enables men and women at any age to improve their overall health and fitness by increasing muscular strength, endurance, and bone density.  This particular type of physical activity also improves insulin sensitivity and glucose metabolism.  

Studies show that even men and women in their 90s who took up weight training increased muscle mass and strengthened bones, key improvements in preventing falls and injuries and encouraging continued independent living. Yet, only 11% of older adults meet strength training recommendations. The vast majority of older adults are missing opportunities to improve their health through strength training.  Fortunately, the fix is easy; speak with your doctor before embarking on an exercise regimen. At a minimum, try for 20 minutes of aerobic exercise (see Tip 63) along with 10 minutes of weight training, four times a week.  [Check with your doctor first.]

"Champions aren't made in gyms. Champions are made from something they have deep inside them: A desire, a dream, a vision.  The will must be stronger than the skill." ~ Muhammad Ali