When you reach the golden era of senior-hood, it’s OK to retire from work. It’s OK to put career-related activities out to pasture. But it’s not OK to kick exercise to the curb.

The National Institute on Aging says regular exercise and physical activity are important to the physical and mental health of just about everyone, including older adults. It can help you continue to do the things you enjoy and stay independent as you age.

“It helps fight depression,” said Joyce Wendt of Frederick. She is one of about 90 seniors who regularly participate in aerobics and strengthening classes sponsored  by the Frederick County Senior Recreation Council at the William Talley Recreation Center in Frederick. The 80-year-old Wendt has stayed with the program, three times a week for 15 years.

“It helps you get through the trials of life,” she said.

Darlene Overholtzer, a fitness coach and owner of Mighty Fit Inc. in Frederick, leads the senior aerobics, paired with exercise bands on Monday, weights on Wednesdays and stretching on Fridays. “There’s a purpose to every move we do — whether it’s for posture, for balance or to keep the brain sharp.”

For seniors, exercise is not about looking good, but “it’s about maintaining posture, your strength and being able to live life the way you want,” she said. “It’s recommended you work out at least three times a week for 30 minutes” to obtain benefits.

When choosing an exercise class, she suggests seniors look for classes targeting their age group and an instructor knowledgeable about the aging process. “There’s a lot that happens in the progression of aging,” she said.

Seventy-eight-year-old Gary Delphey, of New Market and senior rec council chairman, comes to the classes three times a week. At home he lifts weights and rides a stationary bike. “It’s good for my health and longevity,” he said. The group exercise also has a social benefit. “That’s as important as your physical well-being.”

Cookie Shackleford, 68, of Feagaville started with the group 15 years ago. “I had friends that talked me into it,” said Shackleford, who used to “mall walk” for exercise. The group aspect motivates her to keep coming, but she also likes walking the treadmill at home while listening to country or polka music.

Tai chi, strength training, chair yoga and line dancing are among the senior exercise programs offered through the Frederick Senior Center. “Strength training classes are offered every day,” said Linda McGinnes, center coordinator. There are about 300 seniors on the roster and about 40 come each day for the class. They range in age from 55 to 95.

Some exercise classes have a set fee or are pay as you go. Some are free, like the M and M (movement and motion) classes. “It’s for people who have arthritis, stroke survivors or those with Parkinson’s (disease)” or limited mobility, said McGinnes.

The rec council is open to persons over age 50, said Jack Schrodel of Frederick. The council also sponsors hikes, a meet-and-walk group, bicycling trips, and opportunities to play tennis, bowling, softball and basketball. “Recreational activities with the emphasis on physical activity,” said Schrodel, 74. He coordinates the exercise classes and leads some of the hikes.

“I’ve always been somewhat active,” said Schrodel, who also counts skiing, yardwork and house maintenance among his physical activities. “It definitely helps your physical well-being. I’ve had a number of people in their 80s tell me they credit the exercise program for their physical health.”

Some gym and fitness centers offer discounted memberships. Health Unlimited Family Fitness and Aquatic Center in Mount Airy has senior-specific land- and water-based classes such as yoga, a class that focuses on strength and balance, and a water-based class for those with arthritis.

“We are both an exercise facility and a social ‘hangout’ for our seniors,” said Dan Strayton, general manager. Once a week, the Mount Airy senior center transports seniors to the club to exercise. “We have some 80 year olds who are in great shape.”

The YMCA of Frederick County in Frederick also has classes for seniors targeting strength and balance; and water-based programs, including walking in shallow water, ai chi — a form of tai chi performed in water, and senior swims and volleyball.

“Water exercises are excellent,” said Marsha Remsburg, YMCA fitness specialist. “(Water) takes the stress off your joints.”

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— Frederick Senior Center, 1440 Taney Ave., Frederick, 301-600-1605

— Frederick County Senior Recreation Council, open to county residents age 50 and older. www.SeniorRecreationCouncil.homestead.com.

— Calendar listings of activities offered by senior centers in Frederick County can be found Thursdays in the Home & Family section of The Frederick News-Post.

Adele Air performs an ai chi movement in the pool and under dimmed lights at the Frederick YMCA. Staff photo by Graham Cullen

Foreground is Joyce Wendt, 80.  Seniors exercise program sponsored by the Frederick County Senior Recreation Council at the William R. Talley Recreation Center on Mondays, Wednesdays and Fridays.  Staff photo by Skip Lawrence

Cookie Shackleford, 68 exercising at the William R. Talley Recreation Center. Staff photo by Skip Lawrence