DEFINITION

Exercising for Health involves undertaking any kind of physical activity on a daily basis to improve general health, reduce the risks of certain diseases and maintain general fitness levels.

DESCRIPTION

Exercising for Health should be a part of your daily routine throughout life because of the enormous benefits of exercise. People of all ages and fitness levels can improve their health with exercise. You are never too old to begin.
Benefits of exercise:
1. Live longer.
2. Reduce the risk of heart attack. Sedentary lifestyle is a major risk factor for heart disease.
3. Feel more energetic, confident, relaxed and happy. Exercise is great for reducing stress.
4. Control obesity. Even moderate exercise burns calories and reduces weight gain.
5. Improve blood cholesterol level. Exercise raises the level of "good" HDL cholesterol and lowers the level of "bad" LDL cholesterol.
6. Lower blood pressure. High blood pressure can lead to heart attack or stroke.
7. Strengthen bones and muscles, preventing osteoporosis.
8. Improve quality of sleep.
How Often Should I Exercise?
Exercise does not need to be vigorous to achieve health benefits, but it must be regular. A total of thirty minutes every day of moderate exercise is recommended. Busy people may choose to break up their daily exercise into shorter sessions of ten or 15 minutes to make it easier to fit exercise into their routine.
What Kinds of Activities?
You do not need to exercise to the point of breathlessness. A suitable activity is one that uses large muscle groups (such as the arms and legs) and raises the heart rate to a level where you still find it comfortable to talk. The following are a list of activities that count towards your 30 minutes a day.
- Brisk walking is ideal, provided you are able to walk pain-free and your joints do not give you problems. Walk your dog, park your car a few blocks from work, or use public transport and walk to and from the station.
- Try cycling, swimming, golf, Tai Chi or water aerobics. An exercise bike in front of the TV is a good way to combine exercise and leisure time.
- Some household chores count as exercise too. Washing the car, sweeping the floors and gardening are all good forms of exercise.
- Resistance activities (weights) and flexibility training (stretching) should be included for older persons. These activities promote bone strength and muscular endurance, which is particularly important as muscles and bones weaken with age.
- Of course, if you like vigorous sports and high-intensity exercise, these are just as beneficial provided you wear proper clothing and footwear, and use recommended sporting equipment.

PHARMACIST'S ADVICE

Ask your Pharmacist for advice.
1) Remember to have a physical examination from your Doctor before starting any exercise regime. Blood pressure should be monitored. Your Pharmacist stocks a range of blood pressure monitor devices that may be of assistance.
2) Do not over-exercise.
3) Stay on any prescribed medication.
4) Have adequate fluid. Your Pharmacist stocks a range of sports drinks that can provide fluid, glucose and other nutrients which may be of assistance.
5) Muscle strain can often be eased using heat compresses and muscular liniments. Your Pharmacist can recommend which of these products may be of assistance.
6) If you are exercising outdoors, you should protect your skin from the sun. Your Pharmacist stocks a wide range of sun protection products, including sunscreen, zinc, lip balm, sunglasses, hats and sun-protective clothing.
7) If the diet is inadequate consider some supplements. Ask your Pharmacist for advice.

DIET HINTS

Always follow any dietary advice your Doctor gives you, particularly if you have a known medical condition. See the Healthy Eating Diet or the Heart Diet on the HealthPoint.

NOTES

If you have any medical conditions, always check with your Doctor before beginning an exercise programme. Regular exercise is highly recommended for patients who suffer cardiovascular disease. Your Doctor or Physiotherapist will help you develop an exercise Programme. The benefits of exercise are gradual, and exercise is a long-term commitment, not a one-off event.

ORGANISATIONS and SUPPORT GROUPS

See the Heart Foundation of Australia topic on the Healthpoint.

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