Recommendations of Exercise

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Exercise can:

reduce the risk of heart attack and death after heart attack,
reduce the risk of developing long-term diseases,
increase life expectancy and improve quality of life in later years,
increase confidence,
improve appearance - muscle definition is improved; body fat reduced and skin improves in appearance as more oxygen is delivered to body tissue,
improve posture,
provide natural pain relief, and
have a positive effect on breathing, blood supply, muscles, and bones.

For those beginning a new exercise routine, the â€˜little and oftenâ€™ technique is most beneficial and is particularly useful for those who have difficulty finding spare time.

As little as a brisk thirty minute walk, five times a week will provide some of the most important health benefits of a much more dedicated and structured exercise routine. This includes longer life expectancy and reduced risk of heart disease.

Those wanting to improve their health by taking up regular moderate exercise may try taking a brisk walk, spending some time doing the gardening or doing a few laps of the local swimming pool on the way home from work. Because exercise increases energy levels this may also alleviate tiredness and stress after a long hard day.

If you have not been physically active for some time, gentle, steady progress is most important. Be careful not to overdo it at first, and check out the safety advice before you start.

One good way to start exercising is to carry on with your everyday routine, but do things in a way that requires a bit more energy. Then build these activities into your daily lifestyle and try to become a little more active every day:

Walking is often a good way to start. Why not try getting off the bus or train a stop early and walking the rest of the way.

Use the stairs instead of the lift.

Walk or cycle, rather than drive, to the post box, shops, to see friends, or to work.

To increase your level of activity you can gradually progress to more demanding exercise on a more regular basis. If possible, this should make you breathe harder and a little faster, and raise your pulse.

The key is to do activities that you enjoy and that you can do on most days of the week. Just half an hour of moderate activity a day is all it takes to improve overall fitness and health.

For example:

Take a brisk walk (not just a stroll)
Cycle slowly (not enough to get out of breath)
Have a leisurely swim
Dig the garden
Do low-impact aerobics
Go dancing
Play tennis

If you find exercising boring, find a companion to exercise with to make it more fun and turn it into a social occasion. Warm up before any reasonably strenuous activity and don't push your body too far by over-exercising. Rest for at least 24 hours after heavy anaerobic exercise such as weight-lifting or circuit training and try to alternate the type of exercise you do. Make sure that you drink plenty of water when exercising to prevent dehydration. One glass of water for every 20 minutes of exercise is a good amount to aim for.

After a few weeks of regular exercise, you will begin to feel the physical benefits. At this stage your activities will probably have become part of your daily routine, and you may be quite happy to continue exercising at this level. On the other hand, you may want to increase your fitness. To do this, gradually increase the time you spend exercising.

Whether walking, jogging, running, swimming or cycling, you should gradually increase both the distance and intensity of your activity (but don't make yourself feel dizzy or faint). To improve your stamina and endurance, do a vigorous aerobic exercise such as jogging, cycling, swimming, rowing or an exercise class for at least 20 minutes, two or three times a week.

Try mixing different activities. As well as being more interesting, this means you exercise a wider range of muscles and use them in a variety of ways.

It's useful to have a way of measuring progress so that you can assess whether you are steadily getting fitter. For example, if you set yourself a particular route to walk, you should gradually find that it takes you less time, that you feel less puffed and tired, and that your pulse rate returns to normal more quickly when you have finished.