Had you known you were going to live so long, you might have taken better care of yourself. Never fear – there’s still time to reverse bad habits. Those born today can expect to live to 80, several decades beyond the span their ancestors enjoyed. According to a study recently published by the AARP, the full picture is a good-news, bad-news deal. Yes, count on basking in the benefits of new technology. But beware the rising rates of obesity, which threaten to undo the most miraculous medical advancement. So pick a change, any change, and start a healthier future now.

• Silver Sneakers

Training with others may be just the jump-start you need to kick an exercise regimen into high gear. Among the country’s fastest-growing senior programs is Silver Sneakers, which has offices in Bremerton, Poulsbo and Port Orchard.

The Bremerton Tennis & Athletic Club has enrolled 450 seniors in its Silver Sneakers group, divided into two levels of intensity. Anywhere from 30 to 50 participants meet several times each week at the club to listen to big band music and engage in exercise.

Even a low level of intensity can produce greater physical mobility, says Laura Warner, RPT. The Harrison physical therapist adds that while intimidating aerodynamic clothes aren’t required, one should absolutely invest in a sturdy pair of athletic shoes. “Good support is important! Sometimes it’s difficult to convince a thrifty person that the expense is warranted, but the right shoes are a must.”

Silver Sneakers is approved for members of Group Health Cooperative in Kitsap County. But you don’t need to be affiliated with anyone to join.

• Weights & Measures

The practice of picking up weights is picking up steam with American seniors and plenty of evidence fuels the trend. Harrison rehab supervisor Laura Warner, RPT, says that even the elderly can reap quick rewards from pumping iron.

True, older people don’t generally gain the same glamorous glutes as younger ones. But the pleasures of the sculpted physique pale next to simply being able to climb stairs more easily, carry groceries without strain and spring rather than creak out of the easy chair. “Independence is precious,” Warner adds. “Weight-lifting can help maintain it by protecting us from fractures, building bone mass, strengthening muscles and relieving arthritis pain.”

A study at Tufts University in Massachusetts found that older women who lifted weights for a year improved their balance by 14 percent. Weight-training is especially important for people with the bone-thinning disease osteoporosis.

Physical trainer Mary Meyers believes that when the ability to move freely is inhibited, an individual’s quality of life can diminish dramatically. “Yoga and stretching are other ways to keep seniors limber and flexible. If you’ve experienced previous health problems or currently suffer from something like high-blood pressure, your doctor should help you pick an appropriate activity. But it’s important to keep physically engaged somehow, or you may find there is much less you are able to do.”

Exercise programs aplenty dot local senior centers, YMCAs, gyms or colleges. Make sure you obtain one-on-one guidance from an experienced instructor. And remember that while such ventures offer skilled leadership and the support of others, they aren’t necessary to obtain a high-quality session. Home can provide a fine workout with barbells, cans of food, or even plastic milk jugs filled with water or gravel. And walking requires no equipment at all.