"There is no drug in current or prospective use that hold as much promise for sustained health as a lifetime programme of physical exercise".
---Dr. Walter Bortz{1982}
Evidently,today Dr. Bortz advice is just as current as it was in 1982,and it is still widely accepted as sound and relevant.
Some have erroneously concluded that they do not need to exercise because they are not overweight. Obese and overweight people stand to benefit greatly from a regular exercise programme,but even if you are not overweight,an increase in physical activity is very likely to improve your overall health and help to prevent serious diseases,including certain types of cancer.
Also,recent studies show that physical activity can reduce anxiety and may even prevent depression.The fact is,many who are slim suffer from mental and emotional stress,cardiovascular diseases,diabetes and other conditions that are aggravated by a lack of enough exercise.Hence,whether you are overweight or not,if you lead a sedentary life,you do well to increase your level of physical activities.
While moderate increase in everyday physical activities can bring significant health benefits,researchers say that greater results are obtained with more vigorous exercise.Though health professional recommend consulting a doctor before embarking on such a programme of vigorous exercise. Below are some options for your physical exercise:
- Brisk walking:Sometimes called speed walking or power walking,this is one of the more convenient ways to exercise.All you need is a comfortable pair of walking shoes and a path.Walk with a longer stride and a pace that is considerable faster than a leisurely stroll.Try to reach a speed of about 4-9 kilometres an hour.
- Jogging:When yo jog,you are basically running at a slow pace.Jogging has been described as the most efficient way to achieve cardiovascular fitness.However,,because of its higher impact,jogging is more likely to cause muscle and joint injury.Hence,joggers are reminded about the need for adequate shoes,stretching and moderation.
- Bicycling:if you have a bicycle,you can enjoy a very effective form of exercise.Bicycling can burn up to 700 calories an hour.Like walking and jogging,however,bicycling is often done on the streets.For this reason,you must remain alert as you ride,taking all the necessary precautions to prevent accidents.
- Swimming:You can exercise all the major muscle groups in your body by swimming.It also helps you to keep your joints flexible,and it can give you virtually all the cardiovascular benefits of jogging.Because swimming is gentler on your body,it is often recommended for people with arthritis,back problems,or weight problems as well as for pregnant women.avoid swimming alone.
- Rebounding:This aerobic exercise requires the use of a small trampoline or any flat surfaces raised a little above the ground level.It simply involves bouncing on the trampoline or any flat surface.Research has shown that rebounding improves both blood and lymphatic circulation,increases the capacity of the heart and lungs,improves muscle tone,coordination and balance.
- Lifting and Stretching:Scientists have recently concluded that a balanced fitness programme should include some forms of strength training such as weight lifting.Done properly,weight lifting not only builds muscle but also increases bone density and helps reduce body fat.While stretching helps to improve flexibility and blood circulation.
