Drastic changes to your eating or exercise routine don't always create lasting results. It's small changes made over time that can help you reach your goals. Each week, this column will help you take baby steps to good health by suggesting that you "do one thing."

What

Exercise at all ages.

Why

It probably goes without saying, but fitness is important at any age, especially for seniors. According to the National Institute on Aging, only 25 percent of people 65 to 74 engage in regular physical activity. It's crucial to stay active because it maintains strength, balance and flexibility. It also helps prevent heart disease, high blood pressure and diabetes.

Studies have also shown that mental agility can be prolonged the more you work out later in life. Exercising can also boost energy.

How

Tom Prohaska, professor of public health and aging at the University of Illinois at Chicago, says it all boils down to pushing past the perceived obstacles to fitness. The primary one is that many older adults "don't think they are capable of exercising or exercising safely" because of health conditions. But, he said that studies show that 95 percent of older adults, including those with arthritis, hypertension and heart disease, can safely work out when shown how.

Here are some workout suggestions for older adults:

• Find a walking partner to go on strolls with

• Do yard work (mowing, raking, digging)

• Dancing

• Swimming

• Climb stairs or hills

• Yoga

• Tai chi

More

Visit go4life.niapublications.org

Alicia Greenleigh