What is the best exercise?

The best exercise is the one that you will do. Walking is considered one of the best choices because it's easy, safe and effective. Brisk walking can burn as many calories as running.

Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.

How much exercise do I need?

Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many benefits that any amount is better than none.

How do I get started?

Start by talking with your doctor. This is especially important if you haven't been active, if you have any health problems, or if you're pregnant or elderly.

Start out slowly. If you've been inactive for years, you can't run the Boston Marathon after 2 weeks of training. Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long. 

Making exercise a habit

• Stick to a regular time every day.
• Sign a contract committing yourself to exercise.
• Put "exercise appointments" on your calendar.
• Keep a daily log or diary of your activities.
• Check your progress. Can you walk a certain distance faster now than when you began? Or is your heart rate slower now?
• Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.

How can I prevent injuries?

Start every workout with a warm-up. That will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light calisthenics and stretching exercises, and perhaps brisk walking. Do the same thing when you're done working out--until your heart rate returns to normal.

Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint or nauseated, or have pain.

Benefits of regular exercise

• Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
• Keeps joints, tendons and ligaments flexible so it's easier to move around
• Reduces some of the effects of aging
• Contributes to your mental well-being and helps treat depression
• Helps relieve stress and anxiety
• Increases your energy and endurance
• Helps you sleep better
• Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)

What is a target heart rate?

Measuring your heart rate (beats per minute) can tell you how hard your heart is working. You can check your heart rate by counting your pulse for 15 seconds and multiplying the beats by 4.

The chart to the right shows the target heart rates for people of different ages. When you're just beginning an exercise program, shoot for the lower target heart rate (60%). As your fitness improves, you can exercise harder to get your heart rate closer to the top number (85%).

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