Dear Fitness Coach,

I am a 68-year-old male just recently diagnosed with Type 2 diabetes - and was that a loud wake-up call! My doc sent me to a nutritionist, so I am starting to get on track with reducing my sugar intake. He also suggested starting an exercise routine, but I am skeptical at my age. I mean I am not looking to carve out a six-pack or impress the gals at a gym by benching 250.

Old-Timer

Dear Old-Timer,

Believe it or not, studies have shown, beyond a shadow of a doubt, that exercise, especially resistance training, becomes more and more important as you age. Starting as young as 30, you begin to lose lean muscle mass as part of the natural aging process. Less muscle mass means less strength, mobility and, among the elderly, increased mortality. Emerging research shows that the loss of muscle mass and function that the older population experiences is not due to aging but to inactivity. This is very encouraging information: It show that you have substantial control on how you choose to age. Certainly you can never be too old to invest in your health! Here are five ways you can shift your lifestyle from sedentary to active:

1. Exercise naturally increases your HGH levels, without any of the negative side effects. Try High Intensity Interval Training 3 times a week.
2. Increased muscle mass through weight lifting will reduce your body-fat percentage. A lower body fat decreases your risk of metabolic disease.
3. Functional training, which includes body weight workouts, enables you to continue performing daily physical tasks such as bending and reaching.
4. Regular exercise will help you maintain a healthy weight.
5. A consistent cardiovascular program helps mitigate depression and can even ward off Alzheimer’s disease.