Reaping the benefits of exercise is easier than you think
September 4th, 2010
Wondering just how active you should be? Current recommendations for physical activity suggest 30-minutes of moderate exercise five times a week. If that seems intimidating, don’t despair. Take heart knowing that you don’t have to train at the gym, sweat buckets, or run a single step to reap the benefits of physical activity.
Moderate exercise means two things:
* That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
* That your body feels warmer as you move, but not overheated or very sweaty.
You might not have time for 30 minutes of exercise. Or maybe your body is telling you to take a break after 10 minutes. That’s okay. Start with 10-minute sessions and slowly increase your time. Since exercising gives us more energy, eventually you’ll feel ready for a little more. Remember, a few minutes of activity are better than none at all.
Do I need different types of exercise?
Different types of exercise benefits your health in different ways:
* Aerobic activities like running, biking and swimming strengthen your heart and increase your endurance.
* Strength training like weight lifting or resistance training builds muscle and bone mass, improves balance and prevents falls. It’s one of the best counters to frailty in old age.
* Flexibility exercises like stretching and yoga help prevent injury, enhance range of motion, reduce stiffness, and limit aches and pains.
At first, just focus on getting any kind of exercise, whatever it may be. As exercising becomes your habit, try adding variety. If you keep at it, the benefits of exercise will begin to pay off.
Categories: Exercise & Fitness
