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Written by Dr Dan Rutherford, GP
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Incorporating exercise into your weekly routine and giving your body time to recover from the daily stresses of modern living will increase the benefits of a healthy diet.
Decades of research has proven that people who are usually inactive can improve their wellbeing by becoming moderately active on a regular basis, and that physical activity need not be strenuous to achieve these health benefits.
Exercise is more than just pounding weights or strenuous keep-fit classes at the gym.
Regular physical activity:
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helps the circulatory system deliver oxygen and nutrients around the body
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helps the removal of toxins and waste products from your body
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improves the condition of your skin
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reduces the rate of bone loss, the risk of heart disease, hypertension (high blood pressure) and diabetes
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alleviates feelings of depression and anxiety
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controls weight
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builds and maintain strong and healthy bones, muscles and joints.
Exercise also stimulates the production of endorphins - chemical substances produced by the body that make you feel happy and exhilarated. So exercise is not only good for you, but it makes you feel happy.
How much exercise should I do?
Ideally, you should engage in moderate exercise for 30 minutes every day. Moderate exercise includes taking the dog for a walk, using the stairs or going for a walk in your lunch hour.
You can do the 30 minutes in one go or divide it up into a few manageable blocks of 10 minute sessions.
The important thing is to do it on a daily basis and to combine it with a balanced diet of proteins, complex carbohydrates, fibre, vegetables and fruit.
In addition, try to include aerobic exercise sessions such as swimming, cycling, brisk walking or running two or three times a week.
Ideas to increase levels of exercise
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Good advice
To avoid soreness and injury, start by slowly increasing physical activity and then gradually build up to the desired level.
People with chronic health problems such as heart disease, diabetes or obesity should consult a doctor before starting an exercise programme.
Don't give up. It takes three weeks to adopt a new habit.
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Take the stairs or walk up escalators - an excellent exercise for toning up your legs and buttocks.
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Walk to the shops instead of driving and carry the shopping bags home to give your arms a good workout. Make sure you balance the bags between your two arms.
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Use weekends to get out and about. If you live in the city, explore the parks. Go walking with the family, the dog or both!
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Find a friend to exercise with. This increases your motivation and ensures that you get there and on time.
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Join an exercise class, one in which you feel comfortable and that fits into your week. Try a walking group, a water aerobics class or the local tennis club. Check your local leisure centre for details.
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Join a health club that's easy for you to get to. Take advantage of the instructors' experience to get you started on an appropriate exercise programme.
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Mowing the lawn, pruning and weeding are strenuous activities that also give a great sense of accomplishment and wellbeing.
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For something more gentle and controlled, try yoga or Pilates. These are excellent alternatives for building muscle strength, tone and flexibility.
Other articles in this series
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Last updated 20.03.2007
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