The older people are, the less likely they are to get physical activity. Only around 30% of adults ages 45 to 64 report that they're in the habit of exercising. That drops to about 25% of those 65 to 74, and 11% of people 85 and older.

That means most people have an ever-increasing loss of endurance, balance, strength, and flexibility, as they increase their risk for a multitude of health problems.

If that's you, you can change it — even if you’re 65 or older.

One session of exercise has immediate benefits, improving sleep that night, as well as lowering blood pressure and reducing anxiety. And in the long term, you'll protect your heart, lower your risk of cancer, improve bone strength, and reduce the risks for dementia and depression.

According to a new study, all it takes is 20 minutes of exercise daily to significantly cut your risk of developing dementia within the next year, and it helps protect you from depression and anxiety as well.

To get started, check out "Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging" at www.nia.nih.gov.

To boost the benefits of adopting an active routine, a new study in the journal Neurobiology of Aging shows that when older people eat a Mediterranean-style diet and have a healthy sleep routine, it improves blood pressure, lessens obesity and depression, and dramatically reduces the chance of developing dementia.