Aging does not have to result in a major decline of the body. A University of Alberta team led by Sandra O'Brien Cousins reviewed all physical activity studies related to older adults and found that a physically active lifestyle is indeed a fountain of youth. Test your knowledge of physical activity by determining whether the following statements are true or false.

Now compare your answers to the following explanations.

Statement one is true. The decline in cardiovascular fitness in less active adults results in a diminished reserve for strenuous exercise. The good news is that aerobic exercise at moderate to high intensity improves cardiovascular fitness. All that's required is an activity such as brisk walking that makes you feel warm or sweat a little, breathe harder and feel your heart beating faster.

Statement two is false. Aerobic fitness in fact increases memory and reaction time.

Statement three is true. Muscle strength does decline with age, but training programs over several weeks can lead to great gains in strength among older adults. In frail individuals especially, increased muscle activity can reverse serious functioning difficulties due to sedentary living, and substantially improve prospects for independent living.

Statement four is false. Fear of injury through physical activity is unnecessary worry. With common sense, progressive training and opportunity for rest, most injuries can be avoided.

Statement five is true. Physical activity can improve leg and ankle strength, which can reduce the risk of falling. Many falls are caused by external factors such as poor lighting, scatter rugs, cluttered floors or ice. With appropriate planning, these factors can be either eliminated or minimized. An active lifestyle will take care of intrinsic factors, such as muscle weakness, poor reaction time and dizziness.

Statement six is partly true. Physical activity does lower blood pressure in people with high blood pressure. It does not lower blood pressure in people with normal blood pressure.

Statement seven is true. Most of the information on coronary heart disease comes from men aged 40 to 50, but it shows that moderate exercise protects against heart disease and deaths from all causes. Active older people have the heart fitness of adults many years younger.

Statement eight is true. Statistics show that 44% of older women die of heart disease compared with 41% of men.

Statement nine is false. Sedentary older adults who have reduced joint mobility can improve their flexibility with stretching exercises at any age. Tying shoelaces, climbing stairs or playing golf can all become easy with adequate joint mobility.

Statement ten is false. In fact, it is people who take up sedentary living who are significantly increasing their health risks and should be consulting their physicians!
What now? Get moving! Research shows that daily activity improves function in older adults. So why not find a pair of comfortable shoes and start a pleasant routine of walking — alone or with friends — 10 to 15 minutes every day?