You hear it all the time these days. Exercise is the key to resisting any number of health issues—not only for boomers, but, yes, especially for them. For you. While staying in shape is expected of you when you are living inside a young body and perfection comes more naturally, it slowly increases to a major challenge until somewhere along the way you discover you are not as nimble as you were, not as strong, not as young.

There you are, sitting inside a car in the passenger seat, opening the door, and trying to pull yourself out onto the curb. Hmmm, not so easy anymore—at least, not without one firm grip on the back of the seat, and the other against the ceiling. What immediately comes to mind is that little old lady from the commercials some years back. “I’ve fallen and I can’t get up,” she would say. And you would laugh. You were younger then, and didn’t get it. Now, unfortunately, you do.

But the good news is that you can do something about this deteriorating condition called age. Body strength and balance really are correctable. It just takes some heavy effort on your part, but, hey, if you are willing to invest in your appearance, you should be equally willing to invest in your health. If a gym membership is not an option or a desirable, you can do this all by yourself, and for a very small investment. And in exchange for your efforts, you will be providing yourself with powerful body weight workouts. But before you invest either time or money, particularly if you suffer from joint or muscle problems, it is imperative you check first with your doctor. 

Once you get medical approval, then get thee to a sporting goods store. Buy a balance ball, which you can even ask the clerk to inflate to the particular needs of your size and shape. Your ultimate goal now is to create equal (core) strength in each area of your body, so that the whole mechanism is working in sync with its parts.

You will be doing each exercise in turn, and then repeating the process. Start with the easiest, of course, which is crunches. Lie flat on the floor with your lower legs raised onto the ball and thighs pressed against it. Stretch your arms forward, lifting your shoulders as far as you can. Hold for the count of five, and slowly return to your horizontal position. Do as many of these repetitions as possible. Do not overdo at first. You have plenty of time to excel later on.

The oblique muscles require a two-part process. First, while sitting on the ball with feet flat on the floor, lean as far to one side as you are able, and then rise up to a normal position. Repeat this action 15-20 times, then do the same thing on your opposite side. After a short rest, lie flat on your left side. Bend you left leg around the ball, while placing your right leg over it. Now, lift your torso and push yourself up using only your elbow. Do this 15-20 times, turn on your opposite side, and repeat the process. Are you getting the picture? It’s you doing your body a huge favor. 

The last phase of the workout involves the back. Lie face down this time around tucking the ball under your hips and thighs. Using your toes for balance, let your arms rest lightly on the sides of the ball. Keep them there for the rest of this exercise. Now, lift your upper body as high as possible, and slowly lower it. The slower you do it, the greater the results. Remember not to cheat by using your arms for support. Repeat this process 10-15 times.

Ideally, the workout is completed in three full repetitions. Never do this more than three times a week. The more you do it, the more strength and balance you will gain, and the greater number of repetitions you will be able to achieve. By the time you are feeling a major difference in your body strength, you might want to add a new challenge to the mix by holding a dumbbell against your upper cheat and shoulder to increase the resistance.