1. Physical inactivity, poor diet and smoking were the top three root causes of almost 35 percent of U.S. deaths in 2000. 2. These behaviors are risk factors that often underlie the development of the nation's leading chronic disease killers: heart disease, cancer, stroke, and diabetes. (Source: Centers for Disease Control)

Whether we like it or not, we know that exercise is important. Exercise becomes even more valuable as we age and our heart and bones may weaken. In women, for example, bone density drops sharply at the time of menopause — exercise can work to reverse that.

If your parent already likes to exercise then she has passed the first hurdle. If your mom is not motivated to exercise, she may want to connect with a friend, class or group that will encourage her to put on her sneakers and get moving on a regular basis. You also may want to get her a personal trainer for one or two sessions so she can learn how to exercise safely. And be sure to consult your parent's doctor before beginning any type of exercise routine.

If you live nearby your parent, this may be the perfect opportunity for the two of you to do something good for yourselves together. You'll both feel better!

When deciding how to help your parent begin an exercise routine, take note of the following four types of exercise that will work together to greatly improve overall health:

Stretching
Stretching will not only make your parent feel better, it can help prevent injuries from exercise or just regular daily movement. Some tips for stretching include:

• Slow but steady. Move slowly when stretching any muscle — never jerk into a stretched position.
• Timing is everything. Stretch the muscle until you feel slight discomfort but not intense pain; then stay in each stretched position for up to 30 seconds.
• Warm up (even if you live in a warm climate). Cold muscles get injured more easily. Stretch easily or walk a bit before other exercise, then do strengthening and aerobic exercises and have a more focused stretching session after.
• The basics. Some muscles to stretch include calves and hamstrings in the legs, shoulders and triceps in the arms, plus upper and lower back.
• Position yourself. Depending on your own comfort level you can stretch standing up against a wall, sitting in a chair or lying on the floor.
• Outfit correctly. To avoid slipping and falling, bare feet or sneakers are good, socks alone are bad, particularly if you are exercising on an uncarpeted floor. A thin, stable mat may help (like a yoga mat) but a thick mat may cause you to become unbalanced and fall.

Even a small improvement in strength can help improve your parent's ability to sit, stand, walk and carry things like bags of groceries.

Strengthening
Even a small improvement in strength can help improve your parent's ability to sit, stand, walk and carry things like bags of groceries. If she is not accustomed to lifting weights, she may want to start with no weights. Otherwise, you don't have to purchase expensive equipment for strengthening — even using canned goods as weights will work! You also can purchase inexpensive hand weights at the local sporting goods store. Some tips for strength training include:

• Start small and build up. Use no weight at first and test your ability to do the exercises, then add weight in small increments. Start with five repetitions and work your way up to 10 before adding more weight.
• Be smooth. As with stretching, take it slow. Do not try to lift a weight too fast. Lift it carefully, hold it in position for up to 30 seconds, then release back to resting position slowly.
• Balance the exercises. Be sure to plan to work different parts of your body, not just focus on legs or arms, for example. You can do both upper and lower body in one day or you can alternate days. If you're doing strengthening two times a week, be sure to use one day for upper body and the other day for lower body.
• Don't forget your back. As people age the back can stiffen and become more sensitive. Back strengthening exercises will help with overall health and fitness.
• Breathe normally. Your body will work better if you are breathing comfortably during exercise. Don't take a deep breath or hold your breath, but do breathe out when lifting the weight and breathe in when releasing the weight.

Endurance
It may sound like an intimidating word to your mom — but let her know that she does not have to train for a marathon or the Olympics. Simple walking, jogging, swimming or other aerobic exercise — done on a consistent basis — will do the trick. Here are some tips:

• Find an activity you will enjoy. If you hate to swim, then don't! If you don't want to exercise just for the sake of exercising, then try some dancing, gardening, walking your friend's dog, or window shopping at the mall. The most important thing is to get moving in some way.
• Baby steps. Don't expect to do too much too fast. Maybe a walk down the block, one lap around the local track or one trip around the mall is all you can do to start. Just find your comfort zone and work from there. Even the smallest improvement is an improvement nonetheless.
• Listen to your body. Stop whatever you're doing if you feel lightheaded, dizzy or faint.
• Hydrate. Drink water, juice or energy drinks before, during and after exercise. If you feel thirsty, then you've probably waited too long to drink.
• Check your heart rate. According to the American Heart Association, the average 65-year-old should aim for a target heart rate of between 78 and 128 beats per minute, or a maximum of 155 beats per minutes. You can purchase a heart rate monitor to help keep track. But remember that some medications can alter heart rate - always check with your doctor before committing to an exercise regimen.

Balance
Losing balance can become common as we age, but it also can be improved with some attention. Some tips, from the National Institute on Health:

• Add balancing to strengthening routine. While doing lower body strength exercises, start to limit how much you hold on with your hands. Try one hand, then one finger, then no hands. If you're able to do your lower body work with no hands, then try closing your eyes. Be sure to have a spotter watch you the first few times you try this.
• Keep balance on your mind. Some balance exercises can be done whenever you think of them. Try standing on one foot, then the other, for example. Any amount of time and effort you can spend improving your balance will help you both physically and psychologically.