Why exercise?
Exercise makes your body stronger, fitter and more flexible. It protects your heart and bones, keeps your weight at an ideal level, helps to reduce stress and makes you feel good too. And it reduces the risk of a range of illnesses including diabetes, heart disease and stroke.
Simple steps
A few small changes to your everyday life can make a big difference:
- Get up to change the TV channel instead of using the remote.
- Use the stairs instead of the lift or escalator.
- Get off the bus one stop earlier.
- Walk to buy a paper rather than driving.
Ways to stay fit
It doesn't matter what you do or where you do it - activity on a regular basis is what's important.
Experts recommend that every man gets active for at least 20 to 30 minutes on at least five days of the week. You'll know if you're doing enough because you'll feel yourself breathing a little bit harder and faster, and your pulse will be faster than usual.
It doesn't have to be the gym, either. Walking, cycling, swimming and running, are all simple, accessible and convenient ways to get a daily dose of exercise.
Pick something that you enjoy. If it's going to feel like a chore then you're not going to do it.
Three types of exercise
1. Aerobic (also known as cardiovascular). Used to build up cardiovascular fitness and endurance, and to improve the absorption of oxygen by the lungs and its delivery around the body by the heart and circulation. Running, rowing and cycling are examples of good aerobic exercises.
2. Anaerobic. Used to build up strength. Exercises are performed against resistance, for instance weightlifting.
3. Stretching. Vital for developing the flexibility that protects muscles from injury.
Safe routine
- Always warm up by doing five to ten minutes of light aerobic exercise such as running on the spot.
- Stretch once the muscles are warmed up for about five minutes.
- Perform your chosen exercise.
- Cool down by doing light aerobic exercise again for five to ten minutes and performing a few stretches.
- Drink water to replace any lost during your workout.
This article was last medically reviewed by Dr Rob Hicks in May 2005.
First published in October 1997.
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