Whatever your age, exercise matters. The older you get, the more important it is. Muscles begin to lose elasticity after age 40, and require maintenance to stay strong. Metabolism slows as we age, making it more difficult to lose weight.

Exercise meets that problem head-on. Just getting out and walking is a great, minimal, low-impact way to exercise -- especially with a partner. But if you want a bigger burn and a serious cardiovascular boost, here are other exercises to keep in mind.

Always check with a physician before undertaking any kind of strenuous regimen, to make sure your heart, lungs and knees can keep up with whatever you have in mind.

 

RUNNING

Running is one of the most effective physical activities for staying in shape. It's also the primary workout for nearly a quarter of the U.S. population. Whether you run for five minutes a day or five miles, slowly or quickly, jogging can add years to your life.

An aerobic exercise that improves blood circulation and breathing, running cuts major health risks in half. Cardiovascular issues significantly drop, as do other common risk factors such as high blood pressure and hypertension.

Running offers not just physical benefits, but mental ones. The workout triggers sensors in the brain that release endorphins, chemicals that are similar to pain medicines and have the effect of a natural antidepressant. The so-called "runner's high" also reduces pain and acts as a natural sedative without any of the side effects of medication.

SWIMMING

Regardless of age , body type or fitness level, people who swim regularly have more energy and remain more active later in life. They also cut their mortality risk in half compared to those who engage in less-intensive exercise like walking. A daily routine significantly reduces heart-related medical issues, tension and chronic fatigue.

A water-based workout has built-in advantages. An essentially weightless, zero-impact workout prevents the kind of wear and tear on joints inherent in running and biking. Swimmers also avoid the back strain that can come with hunching over a bike.

Additionally, swimming enables people with physical restrictions -- such as those recovering from a bone injury or suffering from a musculoskeletal illness such as fibromyalgia or rheumatism -- to stay active. Because it's impact free, the body doesn't need a day off to recover and rebound.

TENNIS

The best kinds of exercise get your entire body involved in a sustained activity. Playing tennis can keep you physically and mentally active for hours.

To minimize the risk of injury from overexertion, try to compete against someone with a similar skill level. Even if you aren't a superstar on the court, just chasing the ball offers plenty of health benefits.

Due to the unpredictability and variability of the game, tennis involves a full range of upper-and-lower-body movements. It also provides a solid cardio workout. Playing regularly improves aerobic fitness, lowers body fat and reduces the risk of heart disease.

As a weight-loss solution, tennis can help you shed more than a pound a week from just a few hours of court time. There are mental benefits too. Split-second decisions required on the court strengthen connections in the brain. These neural pathways help improve motor skills and memory.

The sport also helps older players maintain bone density, muscle strength and agility. Ideally, the social aspect of tennis also relieves stress and anxiety. Just don't try to jump the net unless you're sure of your stride!

ISOMETRICS

One of the simplest ways to combat age-related muscle loss is isometric exercise. The name refers to a type of strength training that involves holding positions that cause  your muscles to tense by acting against each other or a fixed object, like pressing your hands together or pushing against a wall.

The muscle doesn't significantly change length and the joints don't move, but the movements require balanced pressure and stimulate crucial muscle fibers. As a result, muscle strength and endurance improve with minimal movement and low impact.

Isometric exercise also improves mobility by strengthening ligaments and tendons. And since the low-impact workout involves only your own body weight, there's no excessive strain on your muscles, so they won't bulk up much.

PILATES

This popular full-body workout is a series of movements designed to improve flexibility, balance and coordination. It also strengthens crucial muscles in your stomach, lower back and hips.

Named for Joseph Pilates (1883-1967), the German physical trainer who invented it, the dynamic system can be performed on an exercise mat at home or at a studio with special equipment. Focusing on precision and control, concentration and breathing, it results in longer, leaner, more sculpted muscles as well as improved flexibility and posture. Just one hour in a beginner's Pilates class can burn up to 300 calories!

ACTIVE RECOVERY

Gone are the days of a simple cooldown after a big burn. Now personal trainers insist you stay active after high-intensity workouts as well.

So-called "active recovery" time involves performing a series of low-impact stretches on a mat or using a big, supportive exercise ball. The goal is to let your muscles find and settle into their own comfort level after a demanding workout. 

Taking these savvy preventive measures helps your muscles heal and reduces injuries -- potentially saving you a visit to a physical therapist or chiropractor.