Benefits of Regular Exercise

Just half an hour a day can make a big difference
You don't need a gym to be physically active
How to get started on a physical activity program
Start slow and make it easy
Have a backup plan ready
Some tips for safe, enjoyable activity
Making it easy to start and keep going

Physical activity boosts physical and mental health

Regular, daily activity can help keep you healthy, both physically and mentally. Here are some of the benefits you can expect within weeks of taking up an active lifestyle:

• Reduced stress levels
• Better sleep habits
• Renewed sense of self-esteem
• More energy
• Weight loss
• Improved posture and balance

If you continue exercising regularly, you can:

• Lower the risk of heart disease, stroke, cancer and type II diabetes
• Reduce the risk of high blood pressure and high cholesterol

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Just half an hour a day can make a big difference.

To get all the great health benefits of being physically active, you don’t have to spend hours at the gym. Far from it! You can work physical activity into your life without ever going near a fitness center, if you want to. And, you don’t have to spend huge amounts of time in strenuous activity.

To enjoy the many health benefits of exercise, all you need to do is be active between half an hour and 60 minutes, a day, three days a week. The more demanding the activity, the less time you need to spend each day.

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You don’t need a gym to be physically active

One great way to get more exercise is to work activity into your daily routine. Here are some simple ways to get a bit more activity during the day:

• Take the stairs instead of the elevator whenever possible
• Walk to the corner store, post office or bank instead of driving
• When you’re going somewhere by public transit, get off one stop early and walk the rest of the way
• Park a little further away from your destination, and walk
• Make a short walk part of your lunchtime routine
• Mow the lawn
• Wash the car by hand
• Walk the dog

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How to get started on a physical activity program

First, make a list. Write down the activities you enjoy. Then, tick off the activities you can do regularly. Once you have your list, think about when you can fit them into your schedule. Be realistic. If you can only spare 15 or 20 minutes at a time on most days, then plan short bursts of activity throughout the day.

Write down your “ideal” physical activity schedule. This will give you a goal to aim for.

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Start slow and make it easy

When you’ve picked out your preferred activities, and planned when to do them, it’s time to begin.

Start slowly and work up. Do your activity just a few minutes a day at first. Gradually increase the amount of time you’re active, until you reach whatever goal you’ve set for yourself. Let your body get used to being active. There’s no hurry! You’re not trying to win an Olympic medal or come first in a race. All you want is to make physical activity a part of your daily routine.

Be sure to set goals you can easily reach. When you reach them, treat yourself! Buy some new clothes, or treat yourself to a movie. Or, just feel proud of yourself for meeting a goal that’s important to you.

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Have a backup plan ready

When you’re planning your physical activity program, make sure you think about bad weather and unexpected events. Don’t let a rainy day or a cold snap get in the way of your active lifestyle.

Also, plan for unexpected events. Don’t let the extra hour you have to spend at work or the traffic jam you get stuck in spoil your physical activity program.

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Some tips for safe, enjoyable activity

Whether you’ve chosen to attend an aerobics class, take a walk every day, or work in the garden, here are some tips for a safe, comfortable workout:

• Dress for success. Make sure you’re properly dressed and equipped for what you’re doing, whether that means protective equipment, good running shoes or simply loose, comfortable clothing.
• While you’re involved in physical activity, drink lots of water. It’s important to keep yourself well hydrated.
• If you experience chest pain, dizziness, shortness of breath or any other warning signs, stop immediately! Consult your doctor as soon as you can.
• Don’t push yourself too hard. Start slowly and stop when you feel tired. Slow and steady wins this race.
• If you’re bored during your activity, listen to a music or to an instructional CD.
• If possible, work out with a partner or with other people at a club. It’s easier to stick to an activity program if you have a buddy, or a group of pals to encourage you.
• If you skip your physical activity program for a day or two now and then, don’t be discouraged. No one has a perfect record! Just start again as soon as you can.

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Making it easy to start & keep going

It’s a good idea to plan your physical activity program in advance, and to keep a record of your progress once you’ve started. To help you start up and track your fitness just click here.

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