First of all, it's important to speak with your doctor and find out if you really have osteoarthritis in your knees. There are different reasons for knee pain and I think lots of older folks assume that if their knees hurt, they have arthritis. I know I did, but x-rays revealed that I did not and that my problem was of a different sort. Once you have a correct diagnosis, your doctor should be able to give you specific exercises if you need them. In general, people who have arthritis in their knees need to keep active to keep their joints mobile. Walking is a good, gentle exercise. But if your arthritis is severe, you may need to pre-medicate before your walks, with an anti-inflammatory. Or you might want to try walking in water, or water aerobics, which allow you to exercise with a full range of motion in the joint, without so much pressure and wear and tear. If the joint is so deteriorated from arthritis that you have bone one bone contact, (which can only be determined by x-ray) then you may be a candidate for knee replacement surgery. If you still have plenty of cartilage, and your knee pain is moderate, you may benefit from doing exercises that strengthen the muscles that support your knee. Riding a stationary bicycle works these muscles, as do leg extensions, without locking out your knee. But there is no "one size fits all" therapy for painful knees and it is best for you to work with your doctor and perhaps with a physical therapist to address your particular problem.

One thing you might like to try is yoga, which can help to keep you limber. Call around and try to find a good beginner's class (I especially like a form called Iyengar yoga) and tell them what you need. Try classes with a few different teachers and then make a decision if it's for you.

Hydrostatic weighing is one of the more accurate methods for determining body fat percentage. Many universities perform this procedure, so you might try contacting one near you. Another very accurate method, also used to determine bone density, is DEXA (dual energy X-ray absorptiometry). Your doctor should be able to perform this procedure for you, or refer you to someone who can.

In order to burn one pound, you must expend 3500 more calories than you consume.

I think you are asking if walking in place, indoors, is as effective as walking outdoors. In terms of cardiovascular conditioning, as long as you are getting your heart rate up to the equivalent beats per minute, that you are getting a similar cardiovascular workout, which build lung power, energy levels and stamina and gives you protection against certain health conditions. But in terms of muscle tone and fitness, you are probably not using as many muscles in your ankles, feet and legs, standing in one place and "marching" as opposed to walking outside on uneven surfaces with a push off kind of stride. Indoor workouts are fine and serve a purpose. But walking outdoors is invigorating in a whole other way, So try to get out when you can.

Some research has found that just a 30-45 minutes of daily yoga practice emphasizing meditation and breathing, helped chronic insomniacs sleep through the night. In the US, many yoga classes emphasize physical postures and play down breathing (pranayama) and meditation techniques. If you'd like to try yoga to improve your sleep, but have felt intimidated by pictures of strenuous postures, look for classes geared to your age-group or that are described as "gentle" or "restorative."

It may sound silly, but in my books I sometimes recommend these strategies to get guys to buy into the concept of walking for exercise.

1. By them new shoes, and they don't have to be walking shoes. Running shoes will work just fine.

2. Men like stats, so keep a log and measure distance, results, etc.

3. Men like gadgets, so purchase a pulse monitor, GPS device, pedometer or anything that will make walking more fun for them.

4. Consider walking uphill. This will add a challenge to walking and make your daily walk more "manly."

Interval training, which means alternating between a fast pace that leaves your breathless, and a slower pace that allows you to recover, has long been known as a good way to train athletes who want to increase their speed and endurance. It's also a great way to burn excess fat, not just when you're doing interval training, but even during more moderate workouts.

Actually, yes. There have been some studies that lend support to this theory. Researchers in the Department of Exercise and Sport Science at the University of North Carolina tested 90 normal, older women with a gene that puts them at risk for Alzheimer's, to determine their cognitive function and aerobic capacity. Those with the highest aerobic fitness performed significantly better on auditory verbal learning tests, complex figures tests and a paced serial addition task.

Maybe this latest research will help.: Following a group of adults aged 50-90 for 10 years, researchers found that those diabetics who had walked at least one mile a day were half as likely to die from all causes than those who were sedentary. They were less than a fiftth as likely to die from heart disease.

This is very true! Scientists don't know exactly why exercise seems to protect people from getting cancer, but population studies definitely do show a link. To date, reviews of 170 population studies of physical activity and cancer show convincing evidence of a decreased risk of colon as well as breast cancers.

Exercise is the #1 thing you can do to help your heart. If you can walk 30 minutes a day, 5 days a week, you're heart will be very thankful. You know what else helps a lot? Sleep! Poor sleep has been linked with high blood pressure, heart attack, stroke and diabetes, among other things. It seems that poor sleep increases inflammation at the same time it creates stress, which leads to an increase in C-reactive proteins in the body, a common thread among many age-related diseases. Also consider a high quality fish oil supplement and co-enzyme Q10. These two supplements have been shown to improve cardiovascular function.

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Those who are physically fit do get sick less than those who are out of shape, according to several research studies. Another interesting research study I just came across relates to Tai Chi, which is a great introductory type of exercise for those who don't know where to start. A recent study showed that the regular practice of the series of 20 postures boosted the immune systems of older adults against the virus that leads to shingles as well as a standard vaccine. And when combined with the vaccine, those seniors practicing Tai Chi had immunity levels normally seen in middle age

If you have symptoms of metabolic syndrome, aerobic exercise, the equivalent of 30 minutes a day of brisk walking, can help to reverse metabolic syndrome. A recent cross sectional study conducted in Belgium confirms maintaining strength also helps women reduce the risks of metabolic syndrome.

We actually wrote a review on this book recently.

From our review: "If you want to get serious about staying fit and having fun as you age, Staying Fit Over Fifty will help you do it safely while motivating you with stories of exceptional athletes in their 50s to 80s. The book is available on amazon.com.