a. Aerobic Activities:
is recommended the implementation of low impact activities such as walking, cycling or pedal the bicycle, swimming, hydro, climbing stairs, dancing, yoga, tai chi chuan and low-impact aerobics. These activities are preferable to high-impact calls, such as jogging, running, jumping or playing sports like volleyball or basketball and high impact aerobics, which have large lesion prevalence in this age of life.

b. Muscular Strength Training:
a fundamental aspect of the exercise program is to strengthen the muscles for increasing muscle mass and muscle strength, thus avoiding one of the leading causes of disability and falls. Besides muscle mass is the main stimulus for increasing bone density. In a classic work done in individuals of 86-96 years who participated in a program of training of 8 weeks (3 times / week) to strengthen the muscles of the lower limbs showed 174% improvement in strength and 48% speed walk.

However, 4 weeks of training led to a suspension of 32% decrease in strength (Fiatarone and col. 1990). Continuing this line of research in several scientific works have been made in recent years CELAFISCS (SATIN e col. 1996,1997,1998). SATIN et al. 1996 proposed three different protocols of physical exercises (training of muscular strength, aerobic and an association of muscle strength training and aerobic) to verify the effects on weight, adiposity and body mass index in healthy women aged 55 to 80 years of age for 4 weeks.

Despite checking that the short period of time was not sufficient to promote significant changes in anthropometric variables, it was observed that the group that performed exercises muscle strength, body fat decreased 9.3%, while the other groups did not alter the values.

Several scientific studies have attempted to verify the effects of programs for muscular strength training on muscle strength and other variables in older people. These studies found greater increases in muscle strength of lower limbs of superiors ranging from 9% to 227%.

Evidence suggests that muscle strength training may alter the negative effects of age on the neuromuscular system by reducing the sarcopenia and have greater impact in the lower limbs that are more committed to carrying out daily activities of the elderly.

We also know that muscle endurance training increases resting metabolic rate, increases caloric expenditure, fat-free mass (Fiatarone, 1998) improves glucose tolerance and improved bone density, muscle mass, strength, balance and the total level of individual physical activity decreases the risk of osteoporotic fractures in women postmenopausal.

The most important guidance to avoid increases in blood pressure is to inspire before you lift the weight is being lifted expire when and inspiring when you lower the weight. According to Feigenbaum and Pollock (1999) the use of machines is preferable to the use of free weights in the elderly because they are safer, prevent injuries, increase low weight, protect the spine and avoid the Valsalva maneuver.

Training of muscle strength and bone mass:

The effects of exercise on bone density, are more important in the body regions that have a greater amount of trabecular bone, located especially in the vertebral bodies while the results in cortical bone, need periods greater muscle strength training (over two years). The benefits for the elderly estes results are indisputable, because the mechanical stress caused by physical training pizoelectrico generates an effect on the bone, generating increased activity and increase osteoblastic bone formation by the increased synthesis of proteins and DNA.

The muscular strength training is positively associated with high bone mineral density in young and old, being that the effect is localized and specific to premises which are being stimulated. Although aerobic exercise be important for bone strength training appears to have a much bigger impact.

Thus this type of training is important for increasing peak bone mass in premenopausal women to maintain or increase bone mass in post-menopausal and to help the frail elderly to preserve bone mass, increase mass and strength muscle, agility and balance fundamentals for the maintenance of functional capacity of the elderly.

c.hydro.

The main advantages of this type of activity in relation to water exercises carried out are:
- Reduction of gravitational forces
- Reduction of the mechanical stress of the muscular-skeletal
- Ease of thermoregulation
- Natriuretic and diuretic effect