Unfortunately, a majority of middle-age and older Americans avoid regular exercise. Recent surveys show only 30 percent of Americans 45-64 exercise regularly, while just 32 percent of adults 65 and older adhere to a regular exercise plan. The benefits of regular exercise on your musculoskeletal and cardiovascular-pulmonary systems are outlined by the Administration on Aging's Fitness Facts for Older Americans.
Generally, you need a combination of three types: weight training for strength; aerobic exercise for strength and endurance; and calisthenics (stretching, bending and twisting exercises) for flexibility. The amount of time you spend doing each varies--weight training, for example, should be done for 20 minutes three times a week, while stretching exercises should be done for 5 to 10 minutes every day.
If you're not yet retired, make time to exercise. If you are retired, you have the time. Many local organizations, including the YM and YWCAs, junior colleges and universities, senior and community centers, offer classes in sports, exercise, dance and weight training.
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