Why exercise? Exercise is powerful medicine. Exercise is an important part of a healthy lifestyle. Exercise prevents health problems, builds strength, boosts energy, and can help you reduce stress. It can also help you maintain a healthy body weight and curb your appetite.
The way to improve health
Adding exercise to your routine can positively affect your life.
Exercise can:
- Reduced risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
- Reduces the risk of breast, colorectal and uterine cancer
- Keeps joints, tendons, and ligaments flexible, making it easier to move around and reducing your chances of falling
- Reduce some of the effects of the aging process, especially the discomfort of osteoarthritis
- Contribute to mental health and help treat depression
- Helps reduce stress and anxiety
- Increase energy and stamina
- Improve sleep
- Helps maintain a normal weight by boosting metabolism (the rate at which you burn calories)
Can anyone exercise?
Everyone can benefit from physical activity. For most people, it is possible to start exercising on your own at a slow pace. If you’ve never exercised before, start with 10 minutes of light exercise. A brisk walk every day is a good first exercise. Gradually increase exercise intensity and duration.
Talk to your doctor before starting an exercise program. This is especially important if your doctor has been monitoring you for a health problem, such as heart disease or osteoarthritis. You should try to exercise even if you have a physical disability that limits your movement. Your doctor can help you find other exercises to improve your overall health.
How much exercise do I need?
A good goal is to exercise 5 times a week for at least 30 minutes each time. However, most people need to start gradually. Start by exercising 2 or 3 times a week for 20 minutes each time. When you feel comfortable, slowly increase the time and number of days of exercise per week.
How hard must I exercise to reap the health benefits?
Even a small amount of exercise is better than no exercise at all. Start with an activity you enjoy and can do comfortably. Learn to take your pulse and calculate your target heart rate (about 80% of your “maximum heart rate”). Once you get used to exercising, try to work out in your target heart rate zone so you get the most benefit. However, discuss it with your doctor before starting. Exercising at 80% of your target heart rate may not be suitable for everyone. This is especially true if you have certain health conditions or are taking certain medications.
To take your pulse, gently place 2 fingers on the side of your neck, between your ears and chin. Count the beats for 10 seconds. Multiply this by 6 to get beats per minute. For example, if you’re sitting still and counting 12 beats in 10 seconds, multiply 12 x 6 to get 72 beats per minute.
To find your target heart rate, subtract your age from 220 (in years). This is your maximum heart rate. To calculate your target heart rate, multiply that number by 0.80.
For example, if you are 40 years old, subtracting 40 from 220 will give you a maximum heart rate of 180 (220 – 40 = 180). Then multiply this number by 0.80, to get 144 (180 x 0.80 = 144). Your target heart rate will be 144 beats per minute.
Track your progress
Keep a log of your workouts to track your progress. Write down when you exercised and what you did. There are free websites available to track your progress, as well as smartphone apps (one app: MyFitnessPal).
Find an exercise partner
Exercising with a friend is more fun than exercising alone. An exercise buddy can help keep you motivated when you don’t feel like exercising. You’ll be less likely to cancel your exercise if you know someone is expecting you to be there. And when you hit your fitness goals, you’ll have someone to celebrate with.
Things to consider
To avoid injury while exercising, don’t try to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day, several times a day. Gradually increase the duration and intensity of the activity. For example, increase your walking time and speed for several weeks.
Trying too hard in the beginning can cause a muscle strain or sprain. When this happens, you will have to wait for the wound to heal before continuing with your exercise program. This can really derail your health goals.
When to see a doctor?
Pay attention to your body. Stop exercising if you feel very short of breath, dizzy, faint, nauseous, or if you feel pain. Talk to your GP if you have questions or think you’ve seriously injured yourself.