Physical activity

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			Benefit of regular exercise
Exercise and age	Exercise - a powerful tool	Exercise can lower blood pressure	Exercise with friends
Flexibility exercise	Preventative medicine

Physical activity -- which includes an active lifestyle and routine exercise -- plus eating well, is the best way to stay healthy.

Fitness recommendations; Exercise

An effective exercise program needs to be fun and keep you motivated. It helps to have a goal.

Your goal might be to:

• Manage a health condition
• Reduce stress
• Improve your stamina
• Buy clothes in a smaller size

Your exercise program can also be a good way for you to socialize. Taking exercise classes or exercising with a friend are both good ways to be social.

You may have a hard time starting an exercise routine, but once you do start, you will begin to notice other benefits:

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• Better control of your weight and appetite
• Improved fitness, making it easier to do everyday activities
• Improved sleep
• More confidence in yourself
• Lower risk for heart disease, diabetes, and high blood pressure

GETTING STARTED

You do not need to join a gym to exercise. If you have not exercised or been active in a long time, start slowly to prevent injuries. Taking a brisk 10-minute walk twice a week is a good start.

Try joining a dance, yoga, or karate class if they appeal to you. You could also join a baseball or bowling team, or even a mall-walking group. The social aspects of these groups can be rewarding and motivating.

The most important thing is to do exercises that you can maintain and enjoy.

IMPORTANT NOTE: Talk with your health care provider before starting an exercise program if:

• You have diabetes, heart disease, lung disease, or another long-term illness
• You are obese
• You have not been very active
• You get chest pains or shortness of breath when you are active

Build physical activity into your regular routine

Simple lifestyle changes can make a big difference over time.

• At work, try taking the stairs instead of the elevator, walking down the hall to talk with a co-worker instead of sending an e-mail, or adding a 10- to 20-minute walk during lunch.
• When you are running errands, try parking at the far end of the parking lot, or even down the street. Even better, walk to the store.
• At home, do chores such as vacuuming, washing the car, gardening, raking leaves, or shoveling snow.
• If you ride the bus, get off one stop before your usual stop and walk the rest of the way.