Gerontologists, or experts on aging, often joke that the best way to ensure health and longevity is to choose your parents wisely. As this is not possible, the next best thing that may affect the length and quality of your life is exercise, especially strength training.

The last Wednesday in May is "National Senior Health and Fitness Day." This is a perfect time to begin a strength training program, or to give your existing program a makeover if needed.

Your chronological age is not necessarily a good indicator of health and fitness. Aging is very complex and involves many variables such as heredity, gender, lifestyle and history of disease and injury.

Physical activity seems to be the one factor that can cut across all these variables and contribute to your physical and mental well-being. Research documents that your muscular system can lose 40 percent of its muscle mass by the age of 70 if you lead a sedentary lifestyle. This wasting away of muscle can lead to weight gain, balance problems that can result in falls, fatigue, lack of independence, and problems in your back, hips and knees. With a minimal investment of time, you can stay strong, fit and energetic, and keep your "functional" age at a level that is well below your chronological age.

Check with your health care practitioner for any specific guidelines based on your health history. Then, use these basic strength-training guidelines for older adults to help you get started.

Beginning: Choose 8 to 10 exercises that target all of your major muscle groups. Perform one set (15-20 repetitions) of each exercise, two to three days per week. For the first 4 to 6 weeks, you should use a weight or level of resistance where your muscles feel some fatigue in about 15-20 repetitions. It should take you 5-7 seconds to complete each repetition. Space your strength workouts throughout the week so that you have at least one day of recovery between weight workouts.

You can do an aerobic activity, such as walking, every day if possible.

Progressing: After at least 6 weeks of regular training you can progress to heavier weights or a resistance level where your muscles feel some fatigue in about 12-15 repetitions. Stick with the 8 to 10 exercises, two to three days per week. Each rep should be performed slowly (5-7 seconds) and with good form.

Challenging: After at least 12 weeks of regular training you may wish to progress to heavier weights or resistance where your muscles feel fatigue in about 8-12 repetitions. If you have the time, go ahead and add a couple more exercises to your routine. Changing one or two exercises every couple of weeks will add variety, and keep you motivated and progressing. Continuing to train two to three days per week, one set per exercise, will give you great results.

Choosing Strength Exercises: If you're brand new to strength training, you might want to hire a certified personal trainer to help you put a routine together, and teach you proper exercise technique.

Here are a few Firstpath recommendations that will also get you going:

1. Hip Lift (hips and hamstrings)
2. Front Lunge (hips and thighs)
3. Side Leg Lift (outer hips and thighs)
4. Inner Thigh Squeeze (inner thighs)
5. Chest Press (chest, front shoulders, back of the upper arms)
6. High-Elbow Row (upper back, back of shoulders)
7. Shoulder Raise Series (front and back of shoulders)
8. Preacher Curl (front of the upper arms)
9. Back Extension (lower back)
10. Belly Blaster (abdominals)

Battle Father Time by getting stronger and more active. Empower yourself with the success you'll enjoy when you're healthy and fit. Start your strength training program today!

Balance your strength-training program with some gentle stretching. The "Back Scratch Stretch" in Muscles In Motion will stretch out your upper body.