Exercise is a key factor in staying healthy. Exercise strengthens the bones, heart, and lungs, tones muscles, improves vitality, relieves depression, and helps you sleep better.

 

If you are just starting an exercise program and have any pre-existing conditions, such as obesity, hypertension, or diabetes, ask your doctor about an exercise stress test. This test will help you establish safe limits for your exercise program.

 

 

Begin exercising gradually, perhaps with brisk walking. Don't expect to "get into shape" overnight. Your fitness should start to improve within 3 months, provided you maintain a consistent regimen. You should work hard enough to sweat during each exercise period, but not so hard that you cannot carry on a conversation.

 

Plan an exercise routine that lasts 20 - 30 minutes, and perform the workout 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. If it hurts badly, then you are probably overdoing it.

 

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. For the biggest benefit, aerobic exercise must be sustained for at least a 10- to 12-minute period. Strength and flexibility exercises are important and help you maintain your ability to do daily activities and maintain balance as you grow older.

 

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