Strength training with the elders can also help to maintain the integrity of the bones, improve balance, improve coordination, improve mobility, and can even help to reduce the signs and symptoms of many chronic diseases, including arthritis. The Centers for Disease Control and Prevention states, “Scientific research has shown that exercise can slow the physiological aging clock. While aerobic exercise, such as walking, jogging, or swimming, has many excellent health benefits—it maintains the heart and lungs and increases cardiovascular fitness and endurance—it does not make your muscles strong. Strength training does. Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density” (CDC). It is very essential for older adults and the elderly to strength train. The CDC states that, “There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them: arthritis, diabetes, osteoporosis, obesity, back pain, and depression” (CDC). As people age, poor balance and flexibility are a major contributor to broken bones. This can result in disability and complications. Strength training is especially helpful in restoring balance which can lead to the reduction of falls. The CDC mentions that, “Strengthening exercises, when done properly and through the full range of motion, increase a person's flexibility and balance, which decrease the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training” (CDC). Also, another health concern for elderly women is that post-menopausal women can lose 1-2% of their bone mass annually. The Journal of American Medical Association in 1994 showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70. (CDC). Strength training is also important to maintain a healthy state of mind, to improve sleep quality, and for better cardiac health.