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Exercise

Exercise is a key factor in staying healthy. The question is not should you exercise, but what kind of exercise is appropriate for you Exercise strengthens the bones, heart, and lungs. Exercise also tones muscles and increases physical reserve and vitality. In addition, exercise prevents insomnia, helps relieve depression, and prevents constipation.

If you are just starting an exercise program and have any health concerns (such as obesity, hypertension or diabetes), see your doctor for an exercise tolerance test to help you establish safe limits for your exercise program.

Begin gradually (perhaps with brisk walking) and don't expect to "get into shape" overnight. Your fitness should start to improve within 3 months provided a consistent regimen has been maintained.

You should work hard enough to sweat during each exercise period, but not so hard that you cannot carry on a conversation, unless you are training for certain sports.

In order to become fit, plan an exercise routine that will last 20 to 30 minutes and be done at least 3-5 days a week. Include stretching before and after your exercise. This will help avoid injury. Remember to start slowly and listen to your body's pain messages. If it hurts badly, then you have probably overdone it.

While exercises such as weight lifting provide strength to the muscles, they do little for the fitness of the heart. Aerobic exercises strengthen the heart and lungs and should be part of the fitness routine. Examples of good aerobic exercises include walking, running, jogging, swimming, cross-country skiing, rowing, rope skipping, dancing, racket sports, and cycling.

The duration of your exercise routine should be at least 20 to 30 minutes, and for more dramatic fitness results 45 to 50 minutes. In addition, remember that aerobic exercise can't be "start and stop" -- it must be sustained for at least a 10- to 12-minute period.

Adjustments in exercise programs need to be made for children, pregnant women, obese adults, elderly people, disabled people, and heart-attack survivors. Programs should also be modified for high altitudes and extreme hot or cold conditions.

Use good equipment (including good shoes) for your fitness program and do some research into a new type of activity before launching a program.

No exercise program ever goes smoothly. There may be setbacks (such as illness or injury), but these should not change your overall motivation. If necessary, substitute one exercise activity for another (for example, switch from running to swimming). If you do have a setback, don't start immediately at your previous level of activity. You should take about as long to get back to your previous level of activity as the time you were out of action.

Exercise can be fun -- even though it may not seem fun at first. Don't be afraid to vary both the duration and type of exercise activity if your present program becomes boring.