Today's seniors have a huge stereotype to overcome, mainly that of being thought of as weak or fragile. This is an unfortunate but widely believed misconception. However, I can prove to anyone's satisfaction that this preconceived notion is simply untrue. We can all benefit from recent changes in attitude and advance into our later years as healthy, happy, satisfied individuals. All we have to do is follow some simple and effective strategies to grow strong and vital.

The real secret to strength and vitality into our older years is daily exercise. It doesn't matter the age, anyone can benefit tremendously from simply moving about. Ask yourself this question; why did I ever stop getting physical activity? Is there any real difference between young, middle-aged and older people?

Any form of physical activity that you were able to do when young should still be appropriate today. You may find some limitations will apply when first starting out, but anyone can increase muscle mass and resiliency at any age. Many forms of prolonged exercise are excellent for endurance and the preservation of your health. Jogging has been cited as one of the easiest ways to start, though there are some reasons to start out more slowly that you once might have when you were very young. Advancing too far too fast will result in injury and disappointment.

As a result, it's important to start your endurance training slowly. If you run short of breath, or experience any kind of pain, particularly in your chest, it's a sign you're probably running too fast. A good rule of thumb is to increase the distance you run by 10 percent each time you feel you're ready for a new challenge-remember that injuries are not the point of healthy aging. If you're like me and don't like jogging, swimming is a good alternative endurance exercise. Swimming, in my opinion, is a rare form of exercise that is both pleasant and effective-it's high resistance but low impact. Keep in mind that it's still possible to get carried away and push your body too hard.

The best kind of exercise is the one that will rebuild your lung's reserve capacity, not take it away. Dr. Al Sears, MD, has developed an effective program that will help you build up your lung function, even if you've been a smoker in the past. His PACE program stands for Progressively Accelerating Cardiopulmonary Exertion and taps into the principles that will produce amazing results.

I also enjoy cycling quite a bit. It's more dynamic than jogging or swimming, and offers more of a change of scenery. Additionally, there are many cycling events for many age groups all over the country, so you'll have the chance to meet like minded people. Cycling not only improves your endurance, but it can be a great way to make new friends. There are many activities you can enjoy as you age, but whichever you choose, it's recommended that you get at least 30 minutes of exercise every day or every other day.

Remember, building up your heart and lungs is the only way to avoid having a heart attack. The PACE program will also improve your stamina and keep you active all day long! You will achieve all of this without long periods of strenuous exercise, drugs, or unnecessary diet books.