The most effective way to optimize our physical abilities is a program of strengthening and toning main muscle groups and other faculties including balance, coordination, reflexes, etc. Most people can walk so do this as steadily as possible for 30 to 45 minutes a day. Window-shopping won't do it. This can be broken into two or three segments and still provide benefits. (Incidentally, weight- bearing exercise also retards osteoporosis. Sorry, swimmers.) Those who can could substitute dancing, tennis, handball, shooting baskets or other similar activities. (My favorite for mature folks? Dancing!) These latter have added benefit of further enhancing coordination, reflexes, balance, etc., due to their start-and-stop and direction- changing nature. Don't forget, benefit is proportional to effort. (Check with your doctor first.)

Add some weight lifting for upper body strength as this is easily accomplished with dumbells. This entire program should be on a daily basis, trying to average six days a week. With real commitment serious frailty can be postponed well into old age and with attention to other factors risk of serious injury minimized. Yes, it is work and sometimes uncomfortable but what really good thing comes to us without paying full measure? (In author's case, double.)

When you are in good shape (for your age) this is benefit that is realized:

You are less likely to slip or stumble. If you do stumble you are less likely to fall. If you do fall you are less likely to be hurt. If you are hurt it is less likely to be serious. If it is serious you will recover faster and your recovery will be more complete.

That's a pretty nice benefit. In addition you feel more energetic, want to do more things and best of all, are able to do them!

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The more difficult part is mental decline. I see articles touting measurable improvement resulting from mental "calisthenics" such as going through program of exercises designed to use mental functions. It seems a little lame to me. I think it's better to involve yourself in doing things that require use of mental powers like part time jobs, an officer of various clubs and service organizations, computer and internet, writing letters to editor, an online business and many things that are available. These will require use of mental faculties and keep them strong and limber.

These activities should require you to be putting something on line where outcome is in doubt and depends on your successful completion of task or project thus generating a degree of anxiety. Your best mental faculties are then called into play.

If you have enough of these activities you find yourself waking up in morning and thinking, "I've gotta hustle" to get things done or I'll fall behind or fail. This also generates a level of anxiety that is communicated down into deepest levels of bodily functioning where primitive processes such as defense against infection, immune system functioning, resisting cancerous changes, slowing cell breakdown and aging process and resistance to deterioration in general are going on. These processes are galvanized in a positive way to help slow these negative effects.

This can go a long way towards prolonging our lives, keeping us healthy and maintaining us as capable functioning persons deep into old age.

End article.