Research has conclusively demonstrated that vigorous physical activity, especially if it is recreational, has been linked to increased longevity. Water exercises are especially beneficial for the elderly and has been shown to have similar cardiovascular and musculoskeletal benefits for older people as "on the ground" aerobic exercise. This article further discusses various exercise programs suitable for the elderly, including yoga and Tai Chi.

Check with your doctor before starting any exercise program.

If you're like most people, you know that exercise is good for you, yet you can't seem to get moving. We must make a deliberate, planned effort to exercise. The key to becoming a regular exerciser is to change from within: a positive attitude to exercise can bring many benefits. Pick an activity you enjoy or have enjoyed in the past, such as walking, dancing, cycling, swimming, or gardening and make a commitment to doing it regularly. Focus on making the experience as pleasant as possible. For example, solicit support; ask a friend to be your exercise partner, if companionship is appealing.

Start slowly, with as little as five minutes of activity, and progress gradually. If you've been sedentary, accept the fact that it may take you months to be able to move continuously for 30 minutes. Recognize that you may feel some discomfort at first. Over time, you will get stronger and these early aches will fade. If you choose to embark on a vigorous activity and you're a man over 40, a woman over 50, or have risk factors for heart disease, consult a health professional first.

While almost all exercise can be beneficial depending on the amount and body condition, practicing yoga ultimately leads you toward long-term health and well being. Yoga calms you down and gives you more energy; improves posture, increases the intake of oxygen, and enhances the functioning of the respiratory, digestive, endocrine, reproductive, and elimination systems. Iyengar yoga is the complete exercise for mind and body, and unlike competitive sports, you can do yoga until you're 90. Its effects on the emotions are equally beneficial: calming the mind and diminishing insomnia caused by mental restlessness. Try finding a once-a-week yoga class.

Part of yoga practice is deep breathing, which helps make the body more alkaline. The acid: alkaline ratio is crucial to good health. It should be 80 per cent alkaline, 20 per cent acid. Over-acidity can be harmful for bones and tissues, leading to fatigue, dulled mentality, headaches, depression and arthritis.

Tai'chi is based on a series of slow moving, circular dance-like movements. There are many systems of Tai'chi; the most famous styles are Chen, Yang, Sun Wu and Woo. The Yang style is the one that is the most popular due to its big, gentle, graceful and flowing movements. During Tai'chi the mind is relaxed and focused on breathing and slow, fluid movement from one pose to the next. Deep natural breathing, spiraling, stretching, and relaxing movements help to manage internal organs and promote balance to the body's energies. With improved blood circulation and a relaxed yet alert attitude, the body's natural healing energy is enhanced.

Western doctors accept that Tai'chi Chuan is an effective form of physical exercise that helps relaxation and improves breathing control, and that it is suitable for people of all ages and levels of fitness. The technique improves the functioning of the musculoskeletal system, lessens the incidence of osteoporosis, and improves the functioning of the cardiovascular and nervous system. Tai'chi Chuan also improves the respiratory function by slowing the rate and increasing the depth of breathing, which reduces symptoms of stress.

Students learn Tai'chi Chuan in group-classes until they have mastered some of the set forms and feel confident that they can practice independently. The Tai'chi class is taken through various warm-up exercises before starting to learn a sequence of forms. Beginners are usually given simple positions and movements to practice so that they may become accustomed to the feel of being centered, balanced and mentally and physically relaxed before they start to learn a set. It can take up to a year to learn a short set correctly, but once learned it should take about ten minutes to perform; longer sets take up to 45 minutes. At the end of a session, you will be asked to rub your hands together and shake yourself – rather in the way that a drenched dog shakes off water – and move around energetically so that you can reconnect with the outside world.