Whether you're 69- 79- or 89-years-old, you're never too over the hill to begin exercising. Although you may be put off by the term, "weight-bearing exercise" is not designed to bulk up your muscles. Also called "strength training" or "resistance exercise," it's any form of physical activity in which you support your own body (for example, you perform the exercise on your feet) or you lift weight. This type of exercise is beneficial because your muscles are forced to work against gravity. What that does is increase your bone density, your muscle strength and your flexibility, as well as boost your mood and your cognitive function. That's good because bone mass naturally decreases as we age. In fact, women will typically lose 30 to 50 percent and men 20 to 30 percent of their bone density over a lifetime. We'll begin by simply taking a walk. Walking is a great way to start if you're new to exercise or need to keep your activity low-impact.

It doesn't require special equipment or a gym membership, and the list of benefits is long: In addition to building strong muscles (or keeping your muscle mass from shrinking) and increasing your bone density, it may help reduce your risk of developing type 2 diabetes, improve your total cholesterol level, lower your blood pressure and help you lose weight (especially around your mid-section). Or track the number of steps you take each day. Buy a pedometer to find out how many steps you average in a day. Thirty minutes of brisk walking should result in about 10,000 steps, which, according to Shape Up America! Navratilova, Shape Up America! One of the best measures you can take to prevent a hip fracture is to ensure your bones are strong and your balance is good. Studies have found it may also reduce the amount of bone loss in postmenopausal women already dealing with bone thinning.

If you have osteoporosis, your chances of fracturing a hip are greater than those of someone with strong, dense bones. The risk of a hip fracture increases as we age. This popular weight-bearing exercise combines breathing, called mindful breathing, and poses, sometimes called postures. Certain yoga poses target specific areas of the body. For example, warrior poses work your chest, hips and Prime Boosts feet, while a pose such as upward-facing dog helps strengthen your back, neck and wrists. Additional benefits range from improving strength, Check this out balance and flexibility to lowering the risk of developing diabetes, high blood pressure and depression. Fear not. Yoga isn't only about its postures; it's a mind-body activity, which means its benefits range from physical to mental. Choose poses that work for your personal fitness level, or try a chair yoga class in which the mat is replaced with a chair and poses are modified based on how flexible you may or may not be.

Racquet sports such as tennis, racquetball and squash are not only good cardio workouts but also good weight-bearing exercise. During this type of activity, there is beneficial impact and resistance on your racquet arm (your wrist, arm and shoulder). That's what you need to help boost bone density. The test measures the amount of calcium, as well as other minerals, present in your bones. The greater the amount, the stronger your bones. Resistance training, also known as strength training, not only helps to build your bone density, but also may help build your muscle mass and improve your flexibility and balance. It may also reduce your risk of developing arthritis or back pain or reduce existing symptoms. Aim for 30 minutes of resistance exercise two to three times per week. Remember, start with five minutes at a time if that's all you can manage and gradually build your length of exercise as you become stronger. Centers for Disease Control and Prevention. Centers for Disease Control and Prevention. Kooperman, Prime Boosts Male Enhancement Sara and Lisa Ackerman. American Senior Fitness Association. MedlinePlus. National Institutes of Health. Navratilova, Martina. "Walking: The Easiest Exercise." AARP. Stevens, Judy A. and Ellen D. Sogolow. National Center for Injury Prevention and Control. Centers for Prime Boosts Official Disease Control and Prevention.