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Exercise is defined as an activity that requires physical exertion, especially when performed to develop physical fitness. Technically, exercise can include any physical activity that forces your body to move. When it comes to the health of your body, any movement is better than none.

Keeping your body physically fit is the same as fine-tuning an engine. Your body will perform at its maximum potential if it is given the tools it needs. Those tools are a healthy, nutritious diet and regular physical activity.

Participating in a regular exercise program provides many advantages. One of the primary benefits of regular exercise is how it can help reduce your risk for many diseases and conditions including heart disease, stroke, and certain kinds of cancer.

Being physically active helps you feel better physically and mentally. Regular exercise can lower your blood pressure and cholesterol, relieve stress, and strengthen your muscles and bones. It improves your circulation, keeps your joints flexible, and helps you to maintain a healthy weight.

Before you embark on an exercise routine, remember that physical fitness is defined differently for each person. It is dependent upon your age, health, and lifestyle. You have no control over your age but you have the power to change and improve your health and lifestyle.

COMMON EXCUSES FOR NOT EXERCISING:

* NOT ENOUGH TIME: Find the time! You do not have to start out with 60 minutes a day. Do what you can. Every minute counts and benefits your body. Spending 10 minutes a day is a good start. Try to increase a little each day.

* EXERCISE IS BORING: There are there are so many choices available. You can find something that you enjoy. You can also find a partner to help make the experience more enjoyable.

* TOO TIRED: If you are too tired to participate in any exercise after work, plan your physical activity before you go to work or during your lunch break.

* TOO HOT OR TOO COLD: Walk inside! Use a shopping mall, the building where you work, or a school gym. Be creative.

* IT MAY BE TOO HARD ON ME: If you have any concerns or doubts, check with your doctor to see what would be safe for you.

* TOO EXPENSIVE: You do not have to join a club to be physically active. Look at some of the aerobic exercises listed below. There are many activities you can do that require no expense.

WHAT EXERCISES SHOULD I BE DOING?

A complete exercise program should include aerobic exercises, flexibility exercises, and some strength training. This may sound overwhelming to you at first, but it is really very simple to get started.

AEROBIC EXERCISES: Aerobic (also called cardiovascular exercise) exercise requires continuous, smooth, rhythmic movements that strengthen your heart and lungs. This type of movement works large muscle groups and causes you to breathe more deeply.

This forces your heart to work harder to pump blood and emits carbon dioxide and other waste products. The result is your body burns a higher percentage of calories from fat.

If you are just starting an exercise program, you should limit yourself to 10 minutes a day and try add a few minutes each week. Your ultimate goal should be 30-45 minutes a day, five days a week.

A good way to fit in your physical activities is to split the time into two sessions each day. You can go jogging for 10 minutes in the morning and swimming for 20 minutes in the evening. Do what feels most comfortable and works best for you.

Examples of simple aerobic exercises are:

* Walking (inside or outside)

* Aerobic dancing

* Swimming, Water Aerobics

* Bicycling (inside-stationary bike)

* Ice, Roller or In-line skating

* Cross-country skiing

* Running or Jogging

* Stair-climbing

* Elliptical training

* Rowing

FLEXIBILITY EXERCISES: Flexibility exercises are simply stretching movements that facilitate flexible joints and diminish the risk of injury during other activities. Any sort of gentle stretching for 10 minutes prepares your body for aerobic exercise by warming it up.

STRENGTH TRAINING:This type of exercise, done several times a week, helps build strong bones and muscles. With more muscle, you burn more calories, even at rest.

Examples of strength training are lifting with weights, elastic bands, or plastic tubes. Calisthenics like push-ups are strength training exercises as well.

DAILY ACTIVITIES: During the course of the day, in addition to formal exercises, there are many opportunities for you to be physically active. Remember, the more you move, the more energy you will have.

* Walk or bicycle to work.

* Use the stairs instead of the elevator.

* Park as far away as possible when you go shopping.

* Mow your lawn, rake leaves, and work in your garden.

* Put a little more vigor into your normal housecleaning.

The key to starting a successful exercise program is patience. If you try to do too much too soon, you will be tempted to quit before you can enjoy the fruits of your labors.

You cannot expect to attain in a week what you have lost through years of a sedentary lifestyle. However, with perseverance you can attain it and the payoff is well worth the price.