The National Institute on Aging recommends that seniors participate in four main exercises to become stronger and healthier: strengthening for building muscle, stretching for flexibility, balance, and endurance, like walking, swimming, or bike riding.

Start with as little as five minutes if you are new to exercise, and build up to more as you get stronger and more confident. Always check with your doctor before starting any exercise program.

Here are some ideas to get you started in the heart of winter.

Balance, baby. Practicing balance exercises regularly is key for senior health and fitness, especially when Midwest winter weather is on the scene. If you are an older adult, balance exercises will help you stay independent by avoiding the disabilities that could result from a fall.

Use resistance bands. These are small, lightweight, and can be used just about anywhere for strength training, using your own body as resistance. You can pack them in a purse or bag and get to work while you are waiting in doctors' offices or on other errands.

Pack your walking shoes and keep them handy in your car. All you need to burn about 300 calories per hour is a pair of running shoes and some good socks. Try walking with your pet so both of you get the health benefits of a jaunt in the park. If you use headphones, make sure the music isn't so loud that you can't hear traffic and other things going on around you.

Grab a buddy. Partnering with a friend or loved one at home or at the gym is much more fun than doing the elliptical alone, and safer. Try partner workouts with small weighted balls and bands. Check out library books or DVDs that teach easy partner workouts that are safe and fun, not to mention good for you and your pal.

Explore your surroundings. Hike, bike, or find a trail to follow in your neighborhood. The Kansas City area offers many trails and tracks that are easy to find and beautiful to view, even as the snow is falling. And winter weather is perfect for getting a sweat on!

Pack your car with some hand-held weights. Strap them on for extra intensity while you are on a break or walking in your neighborhood.

Go indoors. Swimming laps in the pool is low-impact exercise for joints and muscles, but packs a punch when burning fat and adding muscle mass. Add some fins for an instant leg workout or try a noodle for upper-body resistance. After all that work, take a seat in the hot tub. The warm water increases circulation, relaxes sore muscles, and helps you relax. Be safe, though. Don't use a hot tub if you're dehydrated, make sure the water temperature is lower than 104 degrees, and never use a hot tub alone or if you have cardiovascular problems.

Do a downward dog. Yoga is great for stretching, strengthening, and relaxing. Regular yoga practice can give you more freedom of movement, and for seniors that means more independence and more activity. Stretching exercises alone will not improve your endurance or strength, so make sure to incorporate all forms of exercise into your weekly routine. Look for senior yoga classes at community centers, fitness centers, or a "Y." Many fitness centers offer senior classes and personal trainers whose specialty includes senior health and wellness.

Walk, walk, and do some more walking. If two wheels are your thing, try riding your bike in your neighborhood. As you get more comfortable, pedal to accomplish quick local errands.

Get under the covers with your honey. Depending on how "energetic" you are, making love can burn up to 100 calories every 15 minutes.