Exercise

When you’re physically active you can prevent major illnesses like heart disease, diabetes and colon cancer. Evidence shows that regular exercise can promote healthy blood sugar levels to prevent or control diabetes, promote bone density to protect against osteoporosis, reduce the overall risk of cancer, lower high blood pressure, boost the immune system, and many more.

Many people think that only vigorous exercise or playing sport counts as healthy activity. Yet substantial health benefits can be realized from regular activity without the need for special equipment, sporting ability or getting very hot and sweaty. Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your physical fitness. Whether it's included in a structured exercise program or just part of your daily routine, all physical activity adds up to a healthier body.

Everyday activities that count to your physical exercise include: walking up stairs instead of using lifts, walking up moving escalators, walking instead of driving for short journeys, doing the housework at double-time.

Your health benefits now also depend upon your stamina standards. If you want to improve your stamina, it's important to start gently, increasing the frequency of your activity before increasing how hard you exercise. There are many activities you could take part in to increase your stamina. Try out different sports or activities until you find something you like, such as a dance or aerobics class.

How to get started?
It’s always better to start by talking with your doctor. This is particularly important if you haven't been active earlier, if you have any health problems, or if you're pregnant or elderly male or female.

If you've been inactive for years, you can't run the Boston Marathon after two or three weeks of training. Therefore you need to start out slowly. Begin with a routine 10-minute of light exercise or a brisk walk and try to gradually increase according to your stamina of putting up with your exercise.

How to stick with it?
Below are some tips that will help you start and stick with an exercise program:

• Go for something you like to do, making sure that it’ll also suit you physically. For example, swimming is an easier exercise and it’s very effective on arthritic joints.
• Get a partner or be friendly with someone at the swimming pool, as exercising with someone else can make it more fun.
• Keep varying your routine. You may be less likely to get bored, so, walk one day and bicycle the next. Consider activities like dancing and skipping, and even chores like chopping wood.
• Get to choose a convenient time of day. Avoid working out too soon after taking meal or when it's too hot or cold outside. If you're too stiff in the morning, wait until later in the day.
• Don't expect quick result. It can take weeks or months before you notice some of the changes from exercise.
• Forget "no pain, no gain". While a little soreness is normal after you first start exercising, pain isn't. Stop if you hurt.
• Make exercise fun. For instance, read, listen to music or watch TV while riding a stationary bicycle. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play games like tennis.

What is the best exercise?
The best exercise is obviously the one that you will do on regular basis. Walking is considered the best choice, as it's easy, safe and cheap. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. And, it doesn't require any training or special equipment, except for a good pair of shoes.

As walking is an aerobic and weight-bearing exercise, it is good for your heart and helps prevent diseases like osteoporosis.

How to make exercise a habit?

• Stick to a regular time every day.
• Put "exercise appointments" on your calendar.
• Keep a daily log or diary of your activities.
• Check your progress. Can you walk a certain distance faster now than when you began? Or, is your heart rate slower now?
• Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
• Think about joining a health club. The cost gives some people an impetus to exercise regularly.