QUITE frankly, up until six weeks ago, I had never been a fan of exercise. Exercise was, in my view, the forte of athletes, movie stars, models, physical education teachers, fitness trainers, and other people who got paid for it.

My ambition was to earn a degree in something, and then get a job that didn’t involve running or hitting a ball. No need to exercise, right?
WRONG! Now in my late twenties, and having a body mass index several points over what it should be, exercise should be — as I discovered — as natural a part of one’s everyday routine as taking a shower or brushing one’s teeth.

If you need to be convinced, here are the facts:
Prescription for Nutritional Healing, Third Edition by Phyllis A. Balch and James Balsh (Penguin Putnam, 2000), says that the entire body benefits from exercise, both physically and psychologically. This wonderful book, which prescribes natural herbal remedies for many common ailments, informs that moderate fitness can be achieved in as little as ten weeks through many different forms of exercise, such as daily sessions of walking, bicycling, and even gardening! Just 20 minutes a day of sustained aerobic activity can lower blood pressure and strengthen heart function. Aerobic and endurance exercises improve the body’s capacity to use fuel and oxygen. Swimming, biking, power walking and jogging are examples of the type of exercise I am talking about.
The body’s cardiovascular system benefits from increased blood supply to the muscles by enhancing oxygen delivery throughout the body.  A range of motion exercises helps to maintain a joint’s complete movement, putting a body through its maximum available range of motion. Flexibility is needed to perform the range of motion exercises required, so stretching is recommended beforehand.
Strengthening exercises, such as sit-ups, for example, help a muscle to contract and do work which strengthens abdominal muscles. A strengthening exercise will not necessarily affect endurance, and a range of motion will not necessarily affect strength.
A total exercise programme must consider the individual’s goals, and design activities to achieve those goals.
The Mayo clinic.com outlines seven main benefits of regular physical activity, and stresses that if you want to feel better, have more energy, and perhaps even live longer, you have to look no further than exercise.

Benefit number one: Exercise controls weight. Exercise can help prevent excess weight gain, or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Benefit number two: Exercise combats health conditions and diseases. Are you worried about heart disease and/or hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol, and decreases unhealthy triglycerides. Exercise keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, and arthritis.

Benefit number three: Exercise improves mood. A workout at the gym or a brisk 30-minute walk can help give you an emotional lift, or blow off some steam after a stressful day. Physical activity stimulates various brain chemicals, which may leave you feeling happier and more relaxed. You may also feel better about yourself and your appearance when you exercise regularly, which can boost your confidence and improve your self-esteem.

Benefit number four: Exercise boosts energy. Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues, and help your cardiovascular system work more efficiently.

Benefit number five: Exercise promotes better sleep. Are you struggling to fall asleep or to stay asleep? Regular physical activity can help you fall asleep faster, and deepen your sleep

Benefit number six: Exercise puts the spark back into your sex life. Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

Benefit number seven: Exercise can be fun. Exercise and physical activity can be a fun way to spend some time. Physical activity can also help you connect with family or friends in a fun social setting. Find a physical activity you enjoy, and just do it.

Maximum Energy for Life: A 21-day strategic plan to feel great, reverse the aging process, and optimise your health, a book written by Mackie Shilstone (John Wiley and Sons Inc, 2003), notes that while most people would agree that exercise is important, few really understand the immense benefits accruable from exercise. The book lists some other benefits as: you can also lower your resting heart rate; lose fat, not lean muscle, while dieting; improve your metabolic rate; decrease back and joint pain; avoid loss of bone density and muscle mass; reduce the likelihood of injury; and organise your life.

The Heart of the Matter: The African Americans Guide to Heart Disease, Heart Treatment and Heart Wellness, a book written by Hilton Hudson MD and Hubbard Stern PhD., (Hilton 2000) notes that exercise is essential for the heart, and while it’s always easy to think that you just don’t have the time for another thing, this is one thing you can’t afford to avoid!

As the book asserts, the heart is a muscle – THE MUSCLE.  When you don’t use your arms, your biceps and forearms get flabby; and so it is with the heart.

But my heart is beating, isn’t that all the exercise it needs? You might as well say that, because you can lift a cup to your lips, your arm muscles are working. Muscles, including the heart, follow the maxim ‘grow or die’. They need to be used as vigorously as your age and condition allow. For your heart to be healthy, you must work out.
So what are you waiting for? Get moving! Some exercises you can do right now without any special equipment include running on the spot, jumping jacks, pushups, weight lifting with books and  milk jugs, skipping with a piece of clothes line, and walking for half-hour a day. Remember to stay hydrated with water. Avoid energy drinks, fruit juices, or sodas even diet ones). Don’t strain yourself; work yourself up gradually to your desired level of fitness.
The health benefits of regular exercise and physical activity are yours for the taking, regardless of your age, sex or physical ability.