Being physically active is a key part of staying healthy as you age. Studies show that you can stay active, regardless of your age, whether you are a baby boomer, or well into your golden years. regular exerciseYour risk of developing dementia, some types of cancer, heart disease and certain other diseases. It can also improve your mood, energy levels and overall well-being.

“The great thing is, no matter what your age, size or fitness level, it’s never too late to start exercising,” Jaza Marina, M.DKaiser Permanente physician who specializes on elder care. “We strongly recommend seniors do exercises that maintain strength, balance and flexibility. Our goal is to reduce their risk of falls and injuries, so they can stay healthy and independent.”

Dr. Marina suggests that low-impact aerobic activities, swimming, tai Chi, and yoga are good options for exercising if you’re able. “We have 80-year-olds who run 5k or 10k races. Everyone is different, so pick an exercise that you enjoy.”

Walking is her favorite exercise. It takes only 30 minutes per day and five times per week. If you find that too much, it’s possible to break it down into smaller chunks: 10 minutes each morning, 10 afternoon and 10 evening. Seniors may walk to their local indoor mall.

“The important thing is to get off the recliner, turn off the T.V. and get active,”Dr. Marina. Here are four simple exercises to get you going.

1. 1. Knee bends You can bend your knees by holding on to a sturdy stool or counter. Now, slowly raise your body. You should do a slight squat, but it shouldn’t be too deep. Repeat the exercise 10-15 times.

2. Heel raises. Toe raises: Holding onto a stool or counter by your side, slowly lift your toes up and then slowly lower the heels to ground. Heel raising strengthens the calf muscles. Repeat this 10-15 times.

3. Side leg raises. To do this, hold onto a counter or chair at your side and raise one leg up to the side. Then lower it down. Repeat the process 10-15 times, then switch to the other leg.

4. To stand, sit down. If possible, sit down in a chair with your arms extended in front of you. To prevent it from falling over, ensure the chair is stable or against a wall. You can repeat this 10 times.

Kaiser Permanente offers classes at many of its medical facilities. Visit www.kaiser Permanente to find classes near you and further information. kp.orgYou can also find out more about. Before you start a new exercise program, consult your doctor.