In addition to brisk walking, exercises that strengthen the back and stomach muscles are important. Seventy to 80 percent of adults have some form of lower back pain. Strengthening the back and stomach muscles helps prevent or alleviate the problem. People with chronic back pain are less likely to be physically active and more likely to be depressed. Getting rid of back pain allows you to be active again, and it helps get rid of or reduce depression. This, in turn, has a beneficial effect on your endorphins and health in general.

Here are three good exercises for the back and stomach. Take it easy in the beginning, adding repetitions as you go along. You’ll find yourself becoming stronger and more energetic as you continue the exercise.

Caution: Do not do any of these exercises if you experience any pain while exercising. Stop and check with your physician before continuing your exercises. I don’t believe that pain is necessary for gain.

Shoulder Lifts: This exercise is good for your upper-abdominal and lower-back muscles. Lie on your back with your knees bent and feet flat on the floor. Clasp your hands behind your neck. Raise your shoulders up until they’re several inches off the floor. Don’t try to pull yourself up with your hands—use your abdominal muscles.

Do as many shoulder lifts as you can, even if it’s only a few. Gradually work up to 50 shoulder lifts, twice a day. Then slowly work up to 100 shoulder lifts, twice a day.

Bicycle Riding: This is a good exercise for the lower-abdominal muscles. Lie on your back. Put your arms alongside your body, palms down. This helps steady your body. Bend your knees, then lift your thighs until they’re at a 90-degree angle to your belly. Raise your legs so that they’re parallel to the floor and in position to pedal an imaginary bicycle.

Pedal the imaginary bike, pumping your legs out (away from your body) and back in (toward your chest). Pedal as long as you can. Your initial goal is to be able to pedal the imaginary bicycle 100 times, twice a day. Stay with it until you can pedal the imaginary bicycle 200 times without stopping.

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