Aging is an inevitable part of life -- beginning from the moment we are born -- and it is something we have no control over.

But we do have a great deal of influence on how we age since it has long been said that when it comes to health and disease prevention, 70 percent of our life is determined by our own actions and 30 percent is determined by our genes.

While genetics may be a factor in determining how long we live, our lifestyle and environmental factors also have a direct influence on how we can make the most of the years we are given.

The United Nations says that as the life expectancy of humans increase, middle-age has become an important phase of life.

"It could be used for adults to review their past and future life achievements and possibilities, and make the appropriate adjustments in their lives, both in terms of lifestyle and livelihood skills, in order to remain active members of society in their now-extended later years.'' And the UN insists that the message of adopting a healthy lifestyle needs to be spread to young people.

"Youth need information about the long-term impact of the so-called `affluent lifestyles' of smoking, drinking, `junk food', stress and pollution. Unhealthy lifestyles in youth and middle age can result in an extended period of debility in later years, with a consequent heavy caregiving burden on families and societies.'' According to Government community physiotherapists, Sandra Thornhill and Prudence Brewer, good health habits are vital to maintaining well being and quality of life as we age.

"Studies continue to expound the benefits of exercise,'' the physiotherapists noted. "Individuals of all ages including those with disabilities can partake of physical activity and begin to reap the benefits at any age.'' And the Department of Health maintains that regular physical activity will promote emotional and general well being, improve overall physical and mental health and reduce the risk of developing non-communicable diseases such as hypertension.

Exercise also helps to control conditions like obesity and diabetes, enhance the quality of sleep and reduce stress.

Seniors will also find that regular activity will help to preserve independent living.

But before you take the message -- that exercise may help you live a stronger, healthier and longer life -- to heart you must keep several things in mind.

According to the World Health Network, as bones age, they tend to break more easily and older muscles, tendons and ligaments strain under low force and impact.

If you are going to try to inject more physical activity into your lifestyle, here are a few suggestions that may help older adults exercise safely: Consult your doctor before adopting any new fitness programme; Choose exercise regiment or physical activity that is appropriate in light of a physical or medical problem. If you are 30 pounds or more overweight, choose low-impact activities; Warm up and cool down before and after exercising by performing gentle stretching exercises and low-intensity activities; If a particular joint swells, apply ice to the area for 15 to 20 minutes after exercising; Start low and go slow, do not do anything in excess, especially if it is a new activity; Do not ignore pain, listen to your body; Dress appropriately for the temperature; Drink before, during and after exercise; and Exercise in a safe, well-lit area that has a smooth surface.

* Source World Health Network.