A balanced diet and exercise, which includes a combination of aerobic activities and strength training, is necessary to maintain long-term health.

According to the Centers for Disease Control and Prevention, regular physical activity is one of the most important things older adults can do to protect their overall health. Exercise helps to delay or prevent many of the conditions that come with age. Adults age 65 and older should aim for the recommended 150 minutes a week of moderate-intensity activity, such as brisk walking, and at least two days of activities that strengthen muscles. When it comes to muscle strengthening, seniors can follow a few safety guidelines.

- Speak with a health care provider first. Before beginning an exercise regimen, people should have a discussion with their general practitioner about their fitness goals. The doctor can recommend strategies that are safe and point out any exercises that may compromise the patient's overall health.

- Master basic exercises first. Anyone new to strength training, which is sometimes known as resistance training, can start out slowly, even just using body weight to provide resistance. Resistance exercises can include squats, crunches, modified pushups, planks, and lunges.

- Advance to resistance bands. When a person is ready to move on to something else, he or she may consider resistance bands as an alternative to free weights. The bands can help a person develop good form before introducing weight. Good form is key to avoiding injury.

- Work with a trainer. Working with a certified personal trainer can help a person learn how to use free weights and strength-training machines correctly. A trainer also can create a routine that includes the right number of sets and repetitions to gradually build and maintain muscle mass. If someone decides against hiring a trainer, gym staff members may guide them on using equipment and demonstrate proper form.

- Exercise with a friend. Strength training with a friend or family member can provide motivation and keep people on target to meet their goals.

- Build up gradually. A person's first strength training session should only last 10 to 15 minutes, according to Tiffany Chag, a strength coach at the Hospital for Special Surgery in New York. This time limit enables the person to gauge soreness. Anyone new to strength training should wait until soreness abates before beginning the next session.

Exercises that build strength are a vital part of maintaining health as a senior. These exercises help maintain muscle mass and also improve balance and bone health.