In medicine, we often use the term “deconditioned” to describe those whose bodies are entirely out of shape for normal, healthy function and productive living. There are times when this can’t be avoided — for instance, when it occurs due to very debilitating illnesses or injuries. But more often than not it can be avoided quite easily. Obviously the solution involves regular exercise.

But that’s where I’m going to step outside the box. Most folks — in particular, women and the elderly — are told that the best thing they can do is walk. The problem is that walking is an activity of daily living. That is, it’s something we’re supposed to do anyway. In an age of cars, trains, buses, scooters and all the rest, we forget that for most of history humans walked everywhere. So to say that we should just walk for fitness is similar to saying we should breathe or digest for exercise. Indeed, walking does have benefits. But it isn’t a panacea for fitness.

According to some very compelling research, the best thing everyone could do would be to lift weights. I know this sounds a little controversial. Weight training has traditionally been associated only with young men, and sometimes older men, but seldom with women and almost never the elderly. But it appears that one of the strongest stimuli for long life and health is simply to lift weights.

At this point I usually hear women say, “But I don’t want to get big muscles!” But according to Sherri Edwards, a personal trainer who works at Ultimate Exercise in Seneca (a high-intensity weight training facility), it just doesn’t work that way. “It’s about genetics,” she said. “Most women — even most men — aren’t ever going to develop big muscles. But they can still be strong from lifting weights properly.” Sherri knows what she’s talking about, as Ultimate Exercise has clients from across a wide spectrum of ages, including one 83-year-old woman who moves about as much weight as any young man to come through the door. Her clients, young and old alike, experience improved health and activity levels through regular training.

The benefits of weight training can also manifest themselves in unexpected ways. A few years ago, my wife Jan had undergone chemotherapy and radiation for cancer. Shortly after treatment, she had a large blood clot in both lungs. She had been lifting weights for years and consequently had powerful muscles and a strong heart. Thanks to the grace of God, the skill of her physician and her basic level of fitness, she survived and thrives. (Oh, and did I mention she’s still beautiful? Her strength is part of that beauty!)

The Word says that Moses was 120 years old when he died, “but his eyes were not weak nor his strength gone.” You can bet he didn’t get that way by sitting around, but instead by being useful, busy and active. (And blessed.) And there’s a good chance that if you get in shape and stay that way, you’ll be strong till the end, too. So get a little help and try some weight lifting. You’ll be amazed at how good you’ll feel if you do it right.

If you want to get started on lifting weights, here are a couple of helpful websites: Ultimate-Exercise.com and BodyByScience.net. (In the interest of full disclosure, Doug McGuff, M.D., owner of the gym and author of “Body by Science,” is my business partner, but I have no financial interest in either enterprise.)