Mini Strength Training Program Developed by Jim Labadie, fitness trainer and owner of YourFitnessCoach.com This program hits all major muscle groups in the least amount of time. Always warm up for at least five minutes (break a light sweat) before any workout. Do 15 repetitions of each exercise: Squats: Stand with feet slightly wider than shoulder-width apart, toes slightly pointed outward, head up and back arched, arms extended straight out in front at shoulder height. Bend knees, but keep your knees behind your toes (imagine sitting down in a chair). Butt goes out and chest stays up. Descend slowly, never going farther than thighs parallel to floor. Slowly come back up and repeat, never allowing legs to straighten completely between repetitions. Dumbbell Row: Assume a position similar to that of starting a lawn mower: one foot forward and the other back, knees bent, back is arched. Using a light dumbbell (in the same hand as the leg that is in the back), pull from an arm-outstretched position toward your hip. Keep elbow close to the body. Lunge: Start with feet together and arms out to side for balance. Step forward so that front knee is on a 90-degree angle. Maintain this position. Push off back leg so that forward leg straightens, but do not step all the way back into starting position. Repeat with other leg. Pushups: Can be performed either on the floor or against a wall. Hands will be just barely wider than shoulder-width apart. Slowly bring chest to floor or wall while keeping the abdomen tight. Body should remain in a straight line. Slowly push off floor or against wall and bring body back to starting position. Repeat program. Cool down for five minutes and then stretch. Always check with your doctor before starting any exercise program.

Tips for Preventing Boomeritis Follow these tips from Dr. Elton Strauss, reconstructive orthopedist and chief of orthopedic trauma and adult reconstructive surgery at the Mount Sinai Hospital Center in New York, N.Y., to help prevent "boomeritis": Don't be a weekend warrior and cram exercise into only two days. Learn proper technique from tennis and golf pros and personal trainers. Invest in the right equipment. Warm up properly. Don't skimp on stretching. Research studies have shown that cold muscles are more prone to injury. Increase activity by only 10 percent each week. Remember that moderate physical activity includes things like walking the dog, working in the garden, playing with the kids and taking the stairs instead of the elevator. Take lessons at appropriate levels of play that are offered by local park districts and athletic clubs. Select the proper shoes for your sport and use them only for that sport. When the treads start to look worn or the shoes are no longer as supportive as they were, it's time to replace them. Listen to your body. As you age, you may find that you are not as flexible as you were or that you cannot tolerate the same types of activities that you did years ago. While no one is happy about getting older, you will be able to prevent injury by modifying your activity to accommodate your body's needs. Develop a balanced fitness program that incorporates cardiovascular exercise, strength training and flexibility. In addition to providing a total body workout, a balanced program will keep you from getting bored and lessen your chance of injury. Add activity and new exercises cautiously. No matter if you've been sedentary or are very fit, don't try to take on too many activities at one time. It's best to add no more than one or two new activities per workout. If you have or have had sports or orthopedic injuries or problems like tendonitis, arthritis, stress fractures or lower back pain in the past, consult an orthopedic surgeon who can help you design a fitness routine to promote wellness and minimize the chance of injury.