To maintain fitness and lead a healthy lifestyle, most people should do about 30 minutes of physical exercise five, or more, days a week.
This could be anything from a structured exercise routine, to half an hour of brisk walking, housework, or active gardening, such as mowing the lawn, or raking leaves. The important thing is that it gets you slightly out of breath and makes you feel slightly warmer than usual.
If you are trying to lose weight, you should build up to about 60 minutes of exercise on most (5-6) days of the week. Remember to eat a healthy, well-balanced diet as well.
Exercise intensity
There are three different intensities of exercise; light, moderate, and vigorous (see 'further information' for a definition of each).
It is important to remember that you should eventually be aiming to significantly increase your heart and breathing rates, through vigorous exercise, in order to gain the full range of benefits of regular activity.
However, if you have not exercised in the past (or for some time), before starting an exercise programme, you should visit your GP for a physical check up. You should also build up gradually, and be aware that everyone is different, and what might be easy, or moderate exercise for one person, may be vigorous for another.
You should also see your GP before starting a new exercise programme if:
- you have high blood pressure,
- you have heart disease,
- you have joint problems, or
- you are over 60 years of age and have not exercised for a while.
Also, before beginning an exercise programme, you should check with your GP if you are taking any prescription medication, if you are pregnant, or if you think there may be any other reason why you should not exercise.
Types of exercise
There are many different ways to exercise.
For example, cardiovascular exercises, like dancing, or cycling, help to improve the condition of your heart and lungs. Running and weight training develop strength and endurance, and stretching exercises, like yoga, keep you supple and improve your balance.
Some exercises, like swimming and walking, are low-impact, which means that they do not put stress on your joints.
You can also choose whether to exercise by yourself, or with others. Some people prefer team sports such as football, whereas others prefer to play badminton or squash with a partner, take part in exercise classes, or go it alone at the gym.
It is best to choose a type of exercise that you like doing because you are more likely to continue doing an activity that you enjoy.
You can also vary your activities according to your mood and the weather. Remember that as well as helping you to stay fit and healthy, and lose weight, regular exercise can increase your energy levels, lift your mood, and help you to sleep better.
Further information:
