Looking for the fountain of youth? Try fitness! Recent studies have demonstrated that fitness, strength, and flexibility do not inevitably fade away with age. Problems that are usually blamed on age—stiff joints, lower back pain, osteoporosis—can be offset by a comprehensive exercise plan that includes the right activities. Even if you’ve never been active, it’s not too late to start. To obtain the most benefit from exercise, try to fit in these five types of activity:

Aerobic activity is defined as any type of movement, like walking, jogging, or riding a bike, that raises your heart and breathing rate. Aerobic activity contributes to your cardiovascular health. Try some type of moderate-intensity aerobic exercise for 30 minutes three times a week, and aim toward a goal of five days per week. Moderate-intensity aerobic activity is any activity that causes a slight but noticeable increase in breathing and heart rate—you should break a sweat but still be able to carry on a conversation.

Strength training is important for maintaining muscle mass and strength. Strength training includes resistance exercises, such as lifting hand weights or doing push-ups. The body is made up of two basic components: muscle and fat. Muscle is metabolically active tissue—it utilizes calories to exist. Fat requires few calories—it just sits there. As we age, the body’s muscle mass declines; however, with strength training, muscle mass is preserved and the body (at any age) burns more calories even at rest. In older people, strength training can help preserve the ability to perform functional tasks such as walking, rising from a chair, climbing stairs, and even carrying in the groceries.

Stretching can maintain or even boost flexibility at any age. Flexibility training can help older adults preserve the range of motion they need to perform physical activities. According to the American Heart Association, healthy adults should engage in flexibility training two to three times per week.

Core stability training includes exercises that focus on “core” muscles that surround the back and abdomen. Strengthening these muscles increases stability in the lower back and can help to ease lower back pain.

Balance exercises can improve coordination and lower the risk of injury. Loss of balance is common with certain medical conditions and in older people. This can contribute to falls and difficulty walking.

Talk with your doctor before beginning any exercise plan, particularly if you have a chronic medical condition. Exercise requires proper technique to prevent injury. If you are starting an exercise plan, try taking an exercise class or seek advice from a professional before you begin.