Exercise
Exercise helps to burn off calories and can aid weight loss, if this is a desired outcome. Exercise also reduces the risk of many health problems and can be a good way to meet new people and socialise.
Everyone should aim to do 30 mins of exercise five times a week. This is a minimum recommendation and should be used only as a guide when you are developing a new programme.
Remember if you are new to exercise you should consult your doctor beforehand.
To increase fitness levels you will have to train at a higher intensity than your current exercise programme.
Where to start?
Begin by increasing your daily activity - walk whenever possible
Schedule an appointment to exercise if you are a busy person
Make exercise a high priority - if getting in shape is your goal you must make exercise a priority to reach that goal
What are the benefits of exercise ?
It burns calories
It can help towards maintaining a healthy weight
It helps to boost your metabolism
Reduces or maintains body weight or body fat
Reduces the risk of developing and/or dying from heart disease
It boosts your energy levels
Reduces the risk of developing diabetes
It improves your circulation
Reduces high blood pressure or the risk of developing high blood pressure
It promotes positive mental health, including higher levels of self-esteem
It helps you to manage stress and release tension
Reduces the risk of premature death
It helps towards good mental health
Should you see your doctor?
It is recommended that if you answer yes to more than one of the following questions that you should consult your doctor before starting exercise.
Are you a man over 45 years old?
Are you a women over the age of 55? Or, are you less than 55 years old and past menopause, but not taking oestrogen?
Has any male family member died of a heart attack before age 55? Or, has any female family member died of a heart attack before age 65?
Do you smoke cigarettes?
Has a doctor ever told you have high blood pressure? Or, has your blood pressure been measured more than once at greater than 140 over 90? Or, do you take high blood pressure medicine?
Has your doctor ever told you that you have high cholesterol? Or, do you know if your total cholesterol is greater than 200? Or, is your HDL cholesterol less than 35?
Do you consider yourself physically inactive at work and during your leisure time?
Guidelines for Exercise Testing and Prescription, American College of Sports Medicine, 5th Edition, 1995.