Physical activity is important to help you stay healthy and strong longer as you age. You can start gradually to improve your overall physical fitness. There are three elements you need to add into your life to be healthy and strong; aerobic movement, flexibility, and strength building. 
Aerobic exercise (physical activity) helps to make your heart and lungs strong. Activities like walking, riding a bike, running, tennis, housework, and gardening are examples of physical exercise. Our bodies need 30-60 minutes of activity a day. By increasing your physical activity you will be able to lose weight, have more energy, decrease stress levels, and you will be able to feel and look your best. Activity can be done in ten minute increments over the course of the day. Schedule activity into your day. Plan on doing physical activities 5-6 days a week. 
Flexibility involves stretching which works the large muscle groups in your body. If you are flexible you can move, reach, and be active. Stretching increases your range of motion in your joints and improves posture. Stretching is calming and feels good too. Plan on doing some stretching exercises 2-3 times per week after you do physical activity. You can find stretching exercises in books, magazines, and on-line.
Strength training helps to build stronger muscles. You do this by pushing, pulling, or lifting weights. Start slowly maybe with one pound weights (or soup cans) and work major muscles in your arms, legs, hips, chest, and abdomen. Increase weight gradually as you build muscle. Exercises can be found in books, magazines, and on-line. Plan on doing strength training three times a week (or every other day). Everyone can incorporate these three types of exercise into their life to build a healthy and stronger body for you.
Referent:http://www.ehow.com/
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