Thirty minutes of modest exercise (walking is ok) at least 3 to 5 days a week is recommended, but the greatest health benefits come from exercising most days of the week.
Exercise can be broken up into smaller 10-minute sessions.Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30-60 minutes of moderate to vigorous exercise every day.
People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise.
Children need exercise; play outside of the home is a good beginning.
Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga and many others) is helpful for everybody.
Effects of Lack of exercise
• Is associated with heart disease and some cancers.
• Associated with diabetes.
• Contributes to weight gain and its antecedent outcomes.
Benefits of exercising:
• Regular exercise can prevent age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly.
• Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity and high blood pressure.
• Regular weight bearing exercise can also help prevent osteoporosis by building bone strength.
• Regular fitness can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, opening jars.
•Regular exercise can help improve self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health.
• Regular exercise can help control body weight and in some people cause loss of unhealthy fat.
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