It's the beginning of a new year, a time to make a fresh start! And if you're like millions of other Americans — young and old — you've probably included "exercise" as one of your top five new year's resolutions.

However, if the mere mention of exercise for your over-50 body sends you diving for the couch, hold up! Take just one moment to consider why exercise makes sense for you.

1. Reduce stress and depression. Exercise can be an uplifting experience that helps relieve stress and the negative feelings that sap you of energy.
2. Energize yourself. Believe it or not, regular physical activity will give you more energy. That's because it conditions your heart, lungs and blood vessels, so you are better equipped to handle daily activities.
3. Improve sleep. Sleep experts agree regular exercise will improve the quality of your sleep. However, schedule your exercise no later than three hours before bedtime, so your body has time to cool down.
4. Build strong bones. Weight-bearing exercise such as walking — done just 10 minutes a day — will help prevent osteoporosis and reduce the chance of bone fractures.
5. Improve balance and flexibility. Exercises like yoga or tai chi will improve balance and flexibility, reducing the likelihood of falls.
6. Control Diabetes. The American Diabetes Associates encourages regular program of exercise to help control diabetes and reduce its complications. But consult with your doctor first to determine which types of activity are best suited for you.
7. Get heart healthy. Walking, swimming and biking are good for the heart. This kind of physical activity helps to strengthen heart and lungs, reduce coronary heart disease, lower high blood pressure and increase the "good" (HDL) cholesterol.
8. Improve circulation. When you exercise, you improve blood circulation and that helps the heart, lungs and other vital organs work together more effectively, and it makes you feel better.
9. Soothe arthritis. Physical activity keeps joints moving, helping to restore and preserve flexibility and strength. Water exercises are particularly good because they are relieve pain and stiffness.
10. Manage your weight. Regular physical activity helps you burn added calories, making your dieting efforts so much more effective.

1. Make it fun. Exercise doesn't have to be drudgery. Pick something you enjoy doing — dancing, walking, gardening, biking, swimming, bowling or try a yoga class.
2. Get an exercise buddy. A friend will give you added motivation to do it. Or make it a group of friends and you will really add to the fun!
3. Pick the right time for you. Don't doom yourself to failure by scheduling a time when you know you'll be dead on your feet or that conflicts with something you enjoy doing. Pick a time when you know you'll feel like going and won't look for an excuse to opt out.
4. Get into a routine. The operative word is regular. Make exercise a regular part of your week, so it becomes as natural as eating or sleeping.
5. Have a back-up plan. When extreme temperatures hit, head for the mall or community center. Don't let bad weather put you at risk or de-rail your exercise program.
6. Success begins with one step. Start by walking or working out for just a few minutes a day. Don't over-do it. Set a goal. (The American Heart Association recommends 30 minutes of exercise a day.) As your stamina builds, you can build up your time, day by day.
7. Keep a diary. Record the days you exercise. Note the time you spend, the distance you go and how you feel. You may even want to record your weight. A diary is a great way to measure your progress, motivate you toward your goals and appreciate your accomplishments.
8. Consult with your doctor. Of course, before you do anything, talk to your physician. He or she will help determine your level of fitness and guide you in developing an exercise program appropriate for your age, weight and condition.
9. Then, Just do it! You've got 10 solid reasons to get moving. So take Nike's advice and just do it!