As we age, our sense of balance can change, muscle mass can decrease, endurance can fade, and health risks can increase. This will create obvious problems in everyday living. As we age it's important that we find the right exercises -- exercises that have an everyday life benefit and can be performed safely.  Remember that our goal should be adding quality to our life.

A great way to gain quick benefits for senior adults is through what is called functional training, the basics of which are to exercise in manners that mimic everyday movements or sports.  Many professional athletes use a regular dose of functional training in their routine because it has been shown to yield great results. According to a recent study from the American Council on Exercise, these same benefits hold true for the senior adults.

Try these functional training exercises for improved everyday health:

• Chair stands: Sit in a chair of normal height. Be sure that your legs are in a 90-degree angle. Put your hands straight out in front of you. Once you're in position, engage your abdominal muscles by tightening your belly button. Now simply stand up and then sit back down without leaning too far forward for a set of 10.

• Pass backs: Find a partner and a soccer ball or similar sized object. Face your partner and lift one leg slightly off the ground. Simply pass the object back and forth while balancing on one leg, and be sure not to touch the ground with the other leg. Change legs and repeat. To increase difficulstand further away from your partner.

   

• Can touch: Find two canned food items, and place them about 3 feet apart. Stand in between them, and then take one baby step backward. Now you're in the starting position. Put your arms straight up horizontally at your sides. Reach with your right arm to the can that is to your left, touch it, raise back up and then switch, reaching with your left arm to the can that's on your right. To increase difficulty, stand on one leg.

These are just a few exercises that can help with strength, balance and flexibility. With a functional training routine such as this, you can see instant benefits in your everyday routines. Be sure to add weight-bearing activities to improve bone density, and engage in aerobic activities to strengthen the heart and lungs. The ideal goal should be to have a 20-minute functional training routine that you do three days a week along with other aerobic and weight-bearing activities. It's truly amazing how fitness can change our lives at any age. I promise you that no matter your age, once you make the commitment to a life of health and fitness, you will enjoy an abundance of positive benefits.

Troy Fontana owns Fontana Fitness in Sparks.