Exercise

The Power of Regular Physical Activity

From the President to your next door neighbor, from your loved ones to your doctor, the talk is about the importance of regular physical activity. The greatest benefit of regular activity is how you feel. But the list of other benefits is significant:

• Greater strength
• More endurance
• Reduced risk of injury
• Reduced risk of disease
Greater independence

But how do you make regular physical activity as much a part of your day as reading the newspaper, going to work or spending time on a hobby? Remember that you're starting a gradual program, not running a race. Your benefits come from steady participation, not from bursts of getting in physical shape. Until you experience how an active physical life feels, you will not know how wonderful it is. Try it! Take a step in the right direction.

Combining Daily Activities & Planned Exercises

Strolling through the neighborhood, dancing, gardening – physical activities you do every day increase the energy your body uses. They are great for your health. But combining activities that you do every day with a planned routine or regular exercise gets the best results.

And what are the results? You can improve your ability to enjoy life, age more slowly, and stay healthy longer. Daily activity and planned regular exercise combined help prevent future health problems and improve conditions that may already exist. The emphasis is on combined. That's the important part. Any person, at any age, in any condition, can benefit by combining daily activity and planned exercise. It's not where you start that matters. It's how far you go from where you start that counts.

Aerobic Power

Your aerobic power is your ability to use oxygen. It increases as your heart and lungs get stronger from aerobic movement.

Aerobic movements are the ones you know best – like walking, riding a bike, stair climbing, treadmill walking, running, cross country skiing, tennis, and swimming. They make you feel good and gibe you a chance to socialize.

Aerobic exercises use the large muscles in your body in rhythmic movements. No matter where you start – even with just a short, easy walk – over time, you will be able to do more. You'll slowly ask your body to work harder, but it will be ready. You'll be able to walk longer if you want to, or walk the same distance faster. Adults who are already active might enjoy a group exercise program, or recreational and sporting activities.

Your heart and lungs work better with aerobic movement. That's the main benefit. Losing and keeping off unwanted pounds are easier too. Do you want more energy and less stress? Do you want calmer and happier moods? Get started with aerobic exercise and stay with it.

Aerobic exercise helps you use more calories and reduces your risk of high cholesterol, high blood pressure, diabetes and other diseases. If you are diabetic, aerobic exercise improves your body's ability to maintain good blood sugar levels. If you have arthritis, the right exercises can actually reduce your pain.

Getting Started with Aerobic Movement

The key to building aerobic power is enjoyment. Choose activities that you enjoy and are well suited to your health and present physical condition. Start the short, easy, and regular sessions, especially if you've been inactive for a long time. The goal is at least 30 minutes of aerobic movement every day.

You can do aerobic sessions any time of the day. Plan a time to exercise the day before. That way, it's a part of your schedule for the next day, just like anything else. All you need to start are the right shoes – ones that fit well, designed for walking or running. Wear socks that have a constructed toe and heel. Tube socks can bunch up and cause blisters.

Warm up and cool down for each session by walking slowly. Drink plenty of water when you exercise. Don't worry about the speed of your exercise – not yet. Think about the activities you'll stick with on a regular basis and over time. Don't worry about special equipment or joining a health club. That can come later on. Those are choices to make as you move forward.

If you feel weak or have heart or lung disease, or other major health problems, talk to your doctor before you start to exercise. You will definitely need to talk with a doctor if you've had knee, hip, or shoulder replacement.

A Walking Plan to Build Aerobic Power – For Very Inactive People

The simplest way to build aerobic power is through walking. The goal is at least 30 minutes of brisk walking every day. If you have been very inactive for a long time, it may take you a while to work up to 30 minutes. The charts below lay out a plan to slowly and safely build aerobic power. If you are already somewhat active, you can begin on the second chart – wherever you are comfortable.

Starting Out:

Week 1: Walk slowly as you need to so you can keep moving for 1 – 2 minutes. Rest a minute or two after each short walk, but try to get up right away and do another short walk. You should soon be able to walk a total of 30 minutes per day.

Getting Power:

Each week, add a minute or two to the time you keep moving. Keep resting after each short walk, but gradually you will be able to walk for longer times.

Minutes of Walking Time Before Rest Number of Walks Each Day To Reach 30 Minutes

Adding Power:

Once you can do two 15 minute slow walks each day, start gradually increasing the speed so you can go farther during the 15 minutes.