When it comes to aging, Bebe Shaw didn't hit the genetic lottery. Her mother died from congestive heart failure, her father of a heart condition. The younger of her two brothers had a heart attack at age 52, and her younger sister is on the verge of congestive heart failure. Shaw, 69, has high cholesterol -- a serious risk factor for heart disease.

With such a checkered health history, she's not taking any chances. "I am an advocate of exercise and diet," says Shaw, who works as a paralegal in Ocala, Fla. "I play tennis 3 days a week, go to spinning and Zumba classes at the Y twice a week, and try to ride my bike on a nearby trail every day." She also eats well, takes a statin drug to control her cholesterol, and visits her doctor regularly for checkups and screenings.

Looking at your relatives' medical histories is like peering into a crystal ball. You get a glimpse at your future but not the whole picture. You can't change the genes you inherited, but you can avoid habits that contributed to your family's health problems.

"Some people can have a family history of heart disease, but it's actually a history of smoking, overeating, and [an inactive] lifestyle. And if you adopt that lifestyle, you're going to run into the same problems your parents did," says James Pacala, MD. He is the associate head of the Department of Family Medicine and Community Health at the University of Minnesota.

Lifestyle was a big factor in Shaw's family: Her father was overweight, and her younger brother, a smoker.

Take preventive action now to help make sure you're healthy into your 60s, 70s, 80s, and beyond. "You must remain active and engaged. By that, I mean physically and mentally active and socially engaged," says Pacala, who is also president of the American Geriatrics Society. He ticks off the necessities: aerobic and resistance exercises, a balanced diet that's low in saturated fat and high in fruits and vegetables, and brain games and social outings to keep you sharp.

You also want to try to avoid diseases. "Get your immunizations, your cancer screening tests, your cardiac and osteoporosis risk factors assessed before you have those problems," Pacala says.

We've all seen 70- and 80-year-olds who look and act decades younger. How do they do it? Pacala shares a few secrets.

Refuse to take it slow. "There's a sort of societal expectation that you're supposed to slow down as you get old, and I think you should fight against that," Pacala says. "Don't let your grandkids get up and mow the lawn for you and get you a glass of water. Get up and do it yourself."

Take a daily walk. Even if your pace is gentle and the distance is short, the time spent on your feet will help keep your bones strong.

Read the newspaper with your morning bowl of oatmeal. Keeping your mind engaged could ward off the brain changes that lead to Alzheimer's and other forms of dementia, while the whole grains in your bowl help prevent heart disease.

Downsize your portions. Overeating leads to obesity and diabetes, which can shorten your lifespan. An overstuffed plate has also been linked to memory loss in people 70 and older.

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The importance of staying physically fit has been discussed time and time again. Modern times and the stress that comes along with them, however, have made taking the time to embrace a proper fitness regimen rather difficult, resulting in many people taking shortcuts in order to try to reach their goals. In fitness, however, shortcuts that actually work are quite rare, and usually not worth even bothering with.

Maintaining a healthy fitness regimen may seem as if it’d be a difficult process, but there are plenty of simple things that you can do in order to stay on track. You’d be amazed how many people actually forget about some of the most basic aspects of fitness, as well as just how many problems can come along with doing so.

Here are some top tips to help you get the best out of your workout:

Stretch After Every Workout

Back problems and muscle aches are everyday occurrences for many people, and some spend thousands of dollars a year to try to figure out what’s going on. Surprisingly enough, many of these issues come along with a lack of stretching after exercising. As Chris Pellow (of Chris Pellow Chiropractor, one of Colorado’s leading practices) says, stretching before exercise is actually not the brightest idea. “It’s better to actually use your muscles first, either through exercise or a more active warm up routine, and then statically stretch them out afterward. They’re looser, they’re more receptive to stretching, and you’ll get better results,” says Pellow.

Don’t Go on Exercise Binges

If you haven’t been the gym in a while, there’s a good chance you have the occasional epiphany that you should jump back in and start firing on all cylinders. These are commonly referred to as “exercise binges,” where people try to cram in all the work they’ve missed over the weeks or months in a small amount of time. Not only is this unhealthy and bad for the body, but it is likely to lead to “burnout” and frustration; two of the biggest factors that cause people to stop exercising altogether. Instead, it’s always best to start slow and ease your way back into exercising, which will ensure that you don’t overshoot your expectations. Be sure to rest after every few days of working out, especially if you haven’t exercised regularly for a while.

Avoid Weight-Training Machines

Weight-training is an essential part of any exercise regimen. Unfortunately, those who aren’t well-versed on how to lift tend to head straight to the machines in the gym, which are not only far less effective than traditional weight-lifting methods, but can be very dangerous as well. Expert lifters know that machines get in the way of reaching one’s goals and can throw off an entire regimen, especially when operated improperly. Cardio machines such as elliptical and treadmills can certainly be safe and effective, but it’s best to leave it at just that and work with a trainer to learn how to lift weights properly.

Maintaining a healthy exercise regimen can be trying task, but the above tips should help you to stay on track – especially if you manage your expectations and take things slowly.