| Physical activity is essential for general | | | | of options; if you try something and don't |
| good health. It reduces the risk of coronary | | | | like it, try something else. If you try |
| heart disease, stroke, diabetes, | | | | something for a few weeks and it gets boring, |
| osteoporosis, high blood pressure, obesity | | | | try something else. If you find something you |
| and certain types of cancer. It is also | | | | enjoy doing, bingo! You'll be more likely to |
| beneficial for psychological health.We hear | | | | stick at it.Incidental exerciseThere are |
| this all the time, via the media, our | | | | plenty of everyday activities that are not |
| doctors, even friends and relatives, yet so | | | | necessarily perceived as exercise, yet they |
| many of us still seem to find it hard to dig | | | | are still of moderate physical intensity. |
| up the enthusiasm to do any exercise at | | | | Things you do regularly, or even every day, |
| all.How much exercise should you be doing?The | | | | such as walking, gardening, housework, |
| Chief Medical Officer recommends adults do at | | | | decorating, washing the car and climbing |
| least 30 minutes of moderate intensity | | | | stairs are all types of incidental exercise. |
| physical activity, on five days of the week. | | | | Exercise happens as a result of doing these |
| Every week. Unfortunately this news is often | | | | things, rather than being the sole reason for |
| greeted by moans and groans the length and | | | | doing them.If you really can't bring yourself |
| breadth of the country along with the | | | | to exercise for the sake of it, incorporating |
| synchronised whistling of kettles, rather | | | | more incidental exercise into your daily |
| than people jumping up out of their armchairs | | | | routine is a good idea. An hour of vigorous |
| and getting their running shoes on.In fact, | | | | housework will help get your house clean and |
| the Health Survey for England shows that just | | | | give you a work out. Always use stairs |
| 35 percent of men and 24 percent of women met | | | | instead of the escalator or lift. Walk |
| the physical activity targets in | | | | instead of taking the car. You get the |
| 2003.Moderate intensity physical activity | | | | general idea.Break it upThere is more good |
| means at a level where you experience an | | | | news. You don't have to meet your daily |
| increase in heart rate and your breathing | | | | target for physical activity all in one go. |
| becomes faster, which is somewhere between 50 | | | | It can be intermittent.Breaking up exercise |
| and 75 percent of your maximum heart rate. | | | | sessions into smaller chunks of 10 to 15 |
| This is known as the 'target heart rate zone' | | | | minutes can have significant health benefits, |
| (see note below to work this out).You should | | | | as long they accumulate to at least 30 |
| feel warm, possibly breaking out in a sweat | | | | minutes per day. This is an excellent way to |
| depending on the temperature and your level | | | | ease yourself in gently if you have been a |
| of fitness, but you should be able to keep it | | | | couch potato all your life or lack of time is |
| up for many minutes without becoming fatigued | | | | an issue.Ten minutes here, 15 minutes there, |
| and still be able to hold a conversation. | | | | it all adds up. You don't have to launch |
| Good examples of moderate intensity | | | | yourself into an intense one hour a day |
| activities include brisk walking, cycling, | | | | aerobic and strength-training regime. The |
| swimming, gardening, housework and even | | | | total time you spend being physically active |
| mowing the lawn.Get motivatedSo how can you | | | | each day is more important than the actual |
| motivate yourself to make a commitment to | | | | length of each exercise session.Do it for |
| regular exercise for the rest of your life, | | | | youLike all our achievements in life, it's |
| without perceiving it as a chore?Think about | | | | great if we can get family and friends to |
| the advantages of being physically active. | | | | support our efforts. However, making a |
| Aside from greatly reducing your risk of | | | | commitment to exercise requires |
| certain chronic diseases there are other more | | | | self-motivation; you can't rely on someone |
| obvious benefits that will quickly become | | | | else to do it for you.If you can find someone |
| apparent.You will notice both psychological | | | | to 'get fit with' it can be very encouraging, |
| and physical changes, such as improved mood | | | | but you never know when he or she will become |
| and self-esteem, reduced anxiety, improved | | | | unavailable and you will be left on your |
| muscle strength, tone and flexibility and you | | | | own.The key to long-term physical fitness is |
| will have more energy. Let's not forget the | | | | to embrace exercise as a significant aspect |
| fact that exercise aids weight loss.Your | | | | of your life, rather than something that you |
| overall physical condition will improve as | | | | just fit in as a matter of necessity. Think |
| your heart and lungs become more efficient -- | | | | of it as something you enjoy, not something |
| you will be able to climb stairs without | | | | you have to put up with, and you won't go far |
| gasping for breath. If you can be bothered to | | | | wrong.How to work out your target heart rate |
| make the effort to become more active, it | | | | zone:Depending on which source you consult, |
| will give you so much more in | | | | the upper and lower limits for target heart |
| return.Structured exerciseMany people enjoy | | | | rate vary. According to the American College |
| and are able to stick to a structured fitness | | | | of Sports Medicine the target heart rate zone |
| program at a gym or health club; however, | | | | is 50 to 75 percent of your maximum heart |
| it's not for everyone. Drop out rates from | | | | rate.To estimate your maximum heart rate, |
| such programs are high, with about half the | | | | take your age from 220.For example, a |
| people who join them quitting within a year | | | | 30-year-old person's maximum heart rate would |
| of doing so.Most of us know someone with a | | | | be 190 beats per minute (bpm): 220 - 30 years |
| gym membership who hardly ever goes. | | | | = 190 bpm.The upper and lower limits while |
| Structured fitness programs can be hard to | | | | exercising would be:95 bpm: 190 x 0.50 = 95 |
| fit in to a busy routine and health club | | | | (lower limit at 50%)143 bpm: 190 x 0.75 = 143 |
| memberships can be expensive. If you sign up | | | | (upper limit at 75%)So for someone aged 30 |
| and don't go you will just end up feeling | | | | their heart rate should be somewhere between |
| even worse than before you started!Find | | | | 95 and 143 beats per minute when they are |
| something you enjoy doingContrary to popular | | | | performing physical exercise of moderate |
| belief, exercise does not have to involve | | | | intensity.How to work out if your heart rate |
| trekking to the gym, and it does not have to | | | | is within your target heart rate zone:Take |
| be boring. There is an abundance of | | | | your pulse at the wrist or neck by counting |
| activities to choose from, in a variety of | | | | the number of beats for 15 seconds and |
| different settings.To name a few: running, | | | | multiplying by four. This will give you the |
| walking, hiking, bicycling, aerobics, | | | | number of beats per minute. Or use a heart |
| bowling, lifting weights, golf, tennis, table | | | | rate monitor if you find this difficult. The |
| tennis, badminton, swimming, dancing, ice | | | | number of beats per minute should be within |
| skating, roller skating, karate, boxing, | | | | your target heart rate zone. If this number |
| rowing, football, netball, hockey, skiing, | | | | is too high, you are working too hard. If it |
| rock climbing.These activities can be done | | | | is too low you need to step up the |
| recreationally or competitively, and some may | | | | intensity.It may help you to start by aiming |
| even be done in the comfort of your own home, | | | | for the 50 percent level of your target heart |
| depending on your personal preference.Not | | | | rate zone and building up the intensity |
| everyone enjoys the same activities. Just | | | | gradually. Stop if you feel uncomfortable. |
| because your neighbour goes to the gym every | | | | Remember, whatever level you are at every |
| night after work come rain or shine doesn't | | | | little bit counts!If you are very overweight, |
| mean you should follow suit. If you feel | | | | or in any doubt about your health consult |
| uncomfortable working out with complete | | | | your doctor.Sharon Kirby is a freelance |
| strangers, this probably isn't the right | | | | writer from West Sussex, England and |
| thing for you.Take the time to find something | | | | specialises in writing about fitness and |
| that fits your personality. There are plenty | | | | health. |