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No matter what your body type or fitness level, 30 minutes a day of moderate exercise will make a big difference in how you feel and how you look. Working out makes all of your muscles stronger, including your heart. So it should come as no surprise that regular exercise is the best way to prevent cardiovascular disease, the number-one cause of death among Americans. Studies have also proven that regular workouts pay these benefits:

•help prevent osteoporosis and high blood pressure

•lower the risk of diabetes and some cancers

•relieve stress, depression, and some symptoms of PMS

•increase your metabolism (the rate at which your body burns calories), helping control your weight

•reduce some of the effects of aging (such as waning energy) and prolongs life

Best of all, when you exercise, you'll feel healthier, stronger, and more comfortable with your body. It can even help you get a good night's sleep.

The best type of exercise is the one you'll do. Choose an activity you like, or pick several so you don't get bored. When starting out, focus on gentle, low-intensity activities such as walking, swimming, or cycling.

You'll also want to match your exercise with your goals, lifestyle, and limitations. If you want to be aerobically fit, weight training won't get you there. If you live in Minnesota, running will be difficult in the winter. If you have a bad shoulder, swimming probably isn't for you.

Try to combine a weight-bearing activity such as jogging with strength training. Not only will this approach stave off boredom, but it will help you counter the limits of one sport with the strengths of another. Running, for example, keeps your heart rate up and works your legs, giving you greater endurance and energy. But it doesn't do much for your upper body and overall strength. For that you'll need to do some weight training -- or try something like a martial art or kickboxing that really works your whole body. To develop flexibility, add yoga sessions -- or at least a few yoga poses -- to the mix.

It depends on your goals. If you want to change the way you look or be able to go off on strenuous hikes, you'll need to put in at least 30 minutes of exercise each day. And to develop complete fitness, see that your program has elements to increase aerobic conditioning, muscular strength, and flexibility.

For adults who simply want the basic health improvements and protection that generally come with being active, a half-hour workout three or four times a week should be enough. If your schedule doesn't allow for intense gym sessions, grab whatever exercise you can, when you can. Walk the dog at a brisk pace, take the stairs instead of the elevator, and rake your lawn instead of getting out the leaf blower. Studies show that a mere 30 minutes of moderate exercise a day, broken into ten-minute segments, can bring big health benefits.

Though it may be frustrating, it's actually simple: To lose weight, you need to burn more calories than you take in. The exact amount varies from person to person, but you'll probably need to expend about 300 more calories than you eat most days of the week before you see the pounds slipping off.

One of the easiest ways is to transform activities that are already part of your daily routine into workouts. If you spend a lot of time in the car, for example, try combining some of your trips with a little exercise: Make it a point to park a few blocks from the office and walk the rest of the way. Or ride your bike for quick errands around town. You'll be surprised how soon you'll enjoy your new, more healthful routine.

If you prefer conventional workouts, schedule your exercise the same way you schedule other appointments. Join a gym that's conveniently located, near either your workplace or your home. Consider, too, the time of day you want to work out.

Try to find the middle ground between a leisurely workout and serious discomfort. One good way to do that is to take the talk test. If you're several minutes into your routine and you're too breathless to talk in a normal voice, you're probably pushing yourself too hard. On the other hand, if you're able to belt out an aria, you're not pushing hard enough.

Start by setting realistic goals for yourself. Exercise will make you stronger and boost your energy, but don't expect too much too soon. It's unlikely, for example, that you'll shed a lot of weight right away or see dramatic changes in your body shape. These come only with persistence. In the short run, focus on how you feel, not how you look.

Remember, too, that once you start an exercise program, your body will need extra energy. Make sure you eat enough protein (meat, eggs, soy products, and dairy) and fiber-rich foods (whole grains, fruits, vegetables, and legumes), and drink plenty of fluids before and after exercising to prevent dehydration. Try to drink before you get thirsty; if your body is sending out thirst signals, dehydration has already begun.

Further Resources

Aerobics and Fitness Association of America

15250 Ventura Blvd, Suite 200

Sherman Oaks, CA 91403

Phone: 877-968-7263

http://www.afaa.com

References

First published September 3, 1998
Last updated October 28, 2008
Copyright © 1998 Consumer Health Interactive

• If you haven't been active for a while, see your doctor for a checkup before you begin a new exercise program. • Sample our Fitness Finder to find activities that suit your lifestyle. • Begin slowly and gradually increase the length and intensity of your workouts -- that way you're less likely to suffer injuries. • Log your workouts in our Fitness Diary. It'll help you stay on track. • Check out our tips to help you stay motivated.

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