You have heard the phrase "use it or lose it" and it certainly seems to apply to physical abilities as we age.

Researchers have concluded that your level of physical fitness in middle age has a direct bearing on your physical abilities, regardless of weight. This study showed middle-aged people who maintained a reasonable level of activity were less likely to become unable to walk distances, climb stairs, maintain balance, stand from a seated position, and that they sustained a good grip as they got older.

Being overweight is associated with an increased risk of physical impairment, but those who garden, do heavy housework, play a sport or have a physically active job are more likely, to maintain their physical function. The subjects engaged in 30 minutes of physical activity at least three times a week.

One little gadget may help adults become aware of how active they really are each day. A pedometer is an inexpensive tool that is clipped to the waistband and counts the steps an individual takes. The Stanford University School of Medicine found that using a pedometer is associated with significant improvement in physical activity, resulting in better overall health.

Most people think of themselves as being fairly active during the day, but when they wear a pedometer and see how many steps they actually take in a day, many are shocked. The current recommendation is we all try to get 10,000 steps a day. Many pedometer programs simply ask the participants to use the pedometer for a week and determine the current average number of daily steps they take, then set a goal to increase their total steps each week.

The Standford study showed using a pedometer can inspire you to add 2,000 steps or more to your daily total. This is about the equivelent of one mile of additional walking. That may not sound like much, but it is significant when the researchers looked at weight loss and blood pressure reduction. Lowering blood pressure just two points can reduce the risk of a deadly stroke by 10% and can reduce the chance of death from heart disease by 7%. Another recent study showed that subjects who maintained good physical function after the age of 40 reduced the risk of a stroke by 50% compared to people who were not able to climb stairs, kneel, bend, or lift well.

If you are contemplating a New Year's resolution, why not purchase an inexpensive pedometer and resolve to be more active this year? Combining physical activity with a healthy diet may pay off in better health as we age and reduce the risk of a devastating stroke or heart attack.