Q I AM in my late 50s and have never done much exercise. I should like to take up some form of regular exercise to help me keep fit because I'm getting older; is it too late to start?

A The over-50s make up more than 20 per cent of the UK population and the nine million or so members of the "matures" are a diverse group.

Many are fit and active, while others are frail and require care.

By the time you reach 70, you may think you have nothing to lose by putting your feet up and pursuing unhealthy habits. Not so.

Whether you are over 50, 60 or 70 and have never exercised regularly, you are never too old to feel the benefits of exercise. The sooner you get started, the better.

Muscle has the capacity to adapt and respond to training well into, and beyond, the age of 90. If you want to reduce your risk of suffering from coronary heart disease, obesity or mental health problems, research indicates you should be physically active.

Exercising correctly can help with toning and strengthening muscles to help prevent or reverse the effects of osteoporosis and osteo-arthritis, improve flexibility and sculpt your body.

The aim of many of our older members is to maintain health and fitness with advancing years, and to support the most frail and vulnerable.

As you get older there is a natural loss of physical fitness, muscular strength and flexibility - and while you can't turn back the clock, regular exercise certainly helps hold back the ageing process.

Unfortunately, some people are put off becoming more active because they think they have to workout at a high intensity, compete with others or wear a designer tracksuit. None of these things are necessary.

Cardiovascular workouts are good for increasing overall fitness, losing weight, lowering blood pressure and cholesterol and particularly for improving heart and lungs performance.

Exercise also helps boost the immune system, gives you more energy, and helps you resist arthritis, back pain, hypertension, diabetes and a host of other ailments.

Regular weight training will help maintain and improve muscle strength - a 70-year-old who has been lifting weights for 20 years has at least as much muscular strength as an inactive 20 year old. Weight training not only maintains but also increases bone density - resisting the effects of osteoporosis.

Post-exercise stretching routines are also crucial to maintaining flexibility at any age, because flexibility is one of the most important factors in avoiding injury.

It is extremely rewarding to see the benefits that regular exercise can bring to quality of life for our more mature members.

You may not be able to add years to your life, but you can certainly add life to your years.

Exercises of the week:

Two exercises for you this week. Just remember the golden rule when doing the exercises: never strain or force your body. Just move slowly and gently into position.

Chin firmer

The chin firmer exercise tones the chin and releases tension in the facial muscles

Position

Sit up straight and grin widely

Action

Gently drop your head back and open and close your mouth five times, repeat the exercise three times and do the exercise three times a day

Neck roll

The neck roll eases headaches and stiffness in the shoulders.

Position

Sit in a cross-legged or kneeling position with your back straight.

Action

Gently drop your head forward then slowly and carefully roll it around clockwise in a full circle.

Repeat the exercise four times in each direction and do the exercise twice daily.

Updated: 08:56 Monday, March 31, 2003