Exercise Everyday

Fitness programs: 6 steps to guide your selection

2011-12-18T21:12:00.001-08:00

Finding the right fitness program may be your ticket to getting in shape. Set your goals, consider your likes and dislikes — then go for it!

Fitness programs abound, from yoga and Pilates to step aerobics and strength training — either at home or in a gym. So which type of fitness program is best for you? Use these six simple steps to find out.

Step 1: Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can help you set your fitness goals and measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

Your pulse rate before and immediately after a one-mile walk
How long it takes to walk one mile
How many push-ups you can do at a time
How far you can reach forward while seated on the floor with your legs in front of you
Your waist circumference at the level of your navel
Your body mass index

You may also want to consult your doctor before beginning an exercise program, especially if you've been sedentary or you have any chronic medical conditions.

Step 2: Determine your fitness goals

Keeping your fitness level in mind, think about why you want to start a fitness program. Perhaps your doctor has suggested that you start a fitness program to lose weight. If you're already active, perhaps you want to rev up your fitness program to prepare for a 5K race or get ready for a favorite sport. Having clear goals can help you stay motivated.

Step 3: Consider your likes and dislikes

Next think about the types of physical activities you enjoy most. After all, a fitness program doesn't need to be drudgery. You're more likely to keep up with a fitness program you enjoy. If you love riding your bicycle, consider a cycling class. If you have a blast on the dance floor, an aerobics class that includes dance moves would be a good bet. If you're a social person, a gym or health club membership may be the ticket. If you prefer to exercise alone or you find health clubs intimidating, exercises you can do at home may be best.

Step 4: Think variety

Varying your activities — or cross-training — can keep exercise boredom at bay. Cross-training also reduces the risk of injuring or overusing one specific muscle or joint. When you plan your fitness program, consider alternating among activities that emphasize different parts of your body — walking, swimming and strength training, for example.

Step 5: Do the math

Make sure your fitness choices are in line with your budget. If a gym membership or home exercise equipment is too pricey, consider cheaper options for getting in shape. You can base a fitness program around brisk daily walks and inexpensive hand-held weights or resistance bands. Many recreation departments offer discounted fitness classes to local residents, and many schools open their pools to the public for inexpensive lap swimming. You might also consider buying used exercise equipment — or sharing the cost with a friend.

Step 6: Go for it!

You've thought through your likes and dislikes and the pros and cons of various types of fitness programs. Now it's time to get physical! Remember to start slowly and build up intensity gradually. For most healthy adults, the Department of Health and Human Services recommends:

At least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week
Strength training exercises at least twice a week

Remember, each workout puts you one step closer to reaching your fitness goals. If you get bored or lose interest in your fitness program, don't be afraid to try something new. Reassess your fitness level and set new fitness goals. The result? A future of improved fitness and better health.

In-Depth Fitness Fitness basics

2011-12-18T21:11:00.001-08:00

Fitness training: Elements of a well-rounded routineFitness training — Is your program complete? Here's help covering the bases.
Exercise: 7 benefits of regular physical activityImprove your heart health, mood, stamina and more with regular physical activity.
Heat and exercise: Keeping cool in hot weatherHeat and exercise — Use these tips to avoid problems when exercising in hot weather.
Barriers to fitness: Overcoming common challengesSticking to a regular exercise schedule isn't easy. Get tips for overcoming common barriers.
How fit are you? See how you measure upDetermine your fitness level with this four-part fitness assessment.
Exercise: When to check with your doctor firstRegular exercise is important. But know when to check with your doctor first.
Fitness programs: 5 steps to getting startedStarting a fitness program is easier than you might think. Follow these five steps.
Boot camp workout: Is it right for you?Looking for a fitness challenge? If so, a boot camp workout might be for you.
Fitting in fitness: Finding time for physical activityFinding time for fitness can be tough. Start by making it convenient.
Exercise and cold weather: Tips to stay safe outdoorsExercise in the cold — Bundle up and use common sense to stay safe.
Fitness for less: 4 low-cost ways to shape upGym memberships can be expensive. Consider cheaper options for getting in shape.
Golf injuries: Why it pays to play it safeGolf injuries are avoidable. Follow these tips to stay in shape on the course.
Overuse injury: How to prevent training injuriesOveruse injury — Pace yourself to avoid this common training setback.
Fitness programs: 7 tips for staying motivatedFitness is for life. Motivate yourself with these practical tips.
Fitness programs: 6 steps to guide your selectionFitness programs — For the best results, choose a program based on your likes and dislikes.
Tool: Target heart rate calculatorTarget heart rate calculator — Calculate your target heart rate zone to exercise safely.
Core exercises: Why you should strengthen your core musclesCore exercises strengthen your abs and other core muscles for better balance and stability.
Workplace exercises: How to burn calories at workWork at a desk all day? Make workplace exercises part of your routine.
Exercise helps ease arthritis pain and stiffnessArthritis — Exercise helps reduce pain in people with arthritis, including osteoarthritis and rheumatoid arthritis.
Exercise and stress: Get moving to combat stressExercise and stress — See how you can benefit from this mind-body connection.
BMI calculatorBMI calculator — Use this tool to calculate adult or child BMI.

Stretching and flexibility

Stretching: Focus on flexibilityStretching — Balance the risks and rewards.
Hamstring injuryHamstring injury — Comprehensive overview covers symptoms, treatments, self-care, prevention of this leg muscle injury.
How fit are you? See how you measure upDetermine your fitness level with this four-part fitness assessment.

Aerobic exercise

Walking: How to start a walking groupWalking — Follow these tips to start a walking group and boost your fitness program.
Exercise intensity: Why it matters, how it's measuredExercise intensity — Are your workouts light, moderate or vigorous?
Aerobic exercise: How to warm up and cool downExercise — Warm up and cool down the safe way.
Walking for fitness? Make it count with a pedometerExplore pedometer features and get tips to set fitness goals using pedometers.
Aerobic exercise: Top 10 reasons to get physicalNeed inspiration to work out? Consider the top 10 benefits of aerobic exercise.
Walking shoes: Features and fit that keep you movingWalking shoes have features other shoes don't. Learn how to get the best fit.
Walking: Trim your waistline, improve your healthWalking can be a perfect low-impact, aerobic exercise with numerous health benefits.
Bicycle helmet do's and don'tsA bicycle helmet is essential fitness gear. Make sure you're wearing your helmet correctly.
Interval training: Can it boost your calorie-burning power?Interval training — Use this simple technique to get the most out of your workouts.
5K run: 7-week training schedule for beginners5K run — This training schedule can help you make it to race day.
Get walking with this 12-week walking scheduleThis easy 12-week walking schedule gets you on the road to aerobic fitness.
Exercise for weight loss: Calories burned in 1 hourWeight-loss exercise — See how many calories you burn in one hour of exercise.

Strength training

Core exercises: Why you should strengthen your core musclesCore exercises strengthen your abs and other core muscles for better balance and stability.
Weight training: Improve your muscular fitnessWeight training can improve your appearance and strength — in less time than you might think.
Functional fitness training: Is it right for you?Functional fitness exercises mimic everyday tasks. Should they be part of your workout?
Pilates for beginners: Explore the core of PilatesPilates for beginners — Not just for fitness fiends, Pilates can help you build core strength.
Fitness ball exercises: How-to video collectionYou can do many core exercises on a fitness ball. See how they're done.
Strength training: Get stronger, leaner, healthierStrength training can help you look good — and feel even better.
Strength training: How-to video collectionStrength training can tone muscles, boost stamina and much more. See how it's done.
Weight training: Do's and don'ts of proper techniqueWeight training may look easy — but for best results, proper technique is essential.
Strength training: OK for kids?Strength training for kids? You bet — as long as technique and safety come first.

Sports nutrition

Performance-enhancing drugs: Know the risksConsidering performance-enhancing drugs to boost your athletic performance? Consider the health risks, too.
Eating and exercise: 5 tips to maximize your workoutsEating and exercise — Don't let poor meal and snack planning derail your exercise goals.
Water: How much should you drink every day?Water — Know how much water to drink to remain healthy and prevent dehydration.

Fitness programs: 5 steps to getting started

2011-12-18T21:09:00.001-08:00

Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.

By Mayo Clinic staff

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps.

Step 1: Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

Your pulse rate before and after you walk 1 mile (1.6 kilometers)
How long it takes you to walk 1 mile (1.6 kilometers)
How many push-ups you can do at a time
How far you can reach forward while seated on the floor with your legs in front of you
Your waist circumference as measured around your bare abdomen just above your hipbone
Your body mass index

Step 2: Design your fitness program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your fitness program, keep these points in mind:

Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.
Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
Go at your own pace. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.
Put it on paper. A written plan may encourage you to stay on track.
Step 3: Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.
If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.
Step 4: Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:
- Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
- Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
- Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
- Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
- Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
Step 5: Monitor your progress
Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Physical activity guidelines for older adults

2011-12-18T21:05:00.001-08:00

How much physical activity do older adults aged 65 and over need to do to keep healthy?

To stay healthy or to improve health, older adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.

The amount of physical activity you need to do each week depends on your age. Click on links below for the recommendations for other age groups:

Physical activity for older adults aged 65 and over

Older adults aged 65 or older, who are generally fit and have no health conditions that limit their mobility, should try to be active daily and should do:

At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and

            muscle-strengthening activities on 2 or more days a
            week that work all major muscle groups (legs,
            hips, back, abdomen, chest, shoulders and arms).

75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and

            muscle-strengthening activities on 2 or more days a
            week that work all major muscle groups (legs, hips,
            back, abdomen, chest, shoulders and arms).

An equivalent mix of moderate and vigorous-intensity aerobic activity every week (for example two 30-minute runs plus 30 minutes of fast walking), and

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

What counts as moderate-intensity aerobic activity?Examples of activities that require moderate effort for most people include:

walking fast
doing water aerobics
ballroom and line dancing
riding a bike on level ground or with few hills
playing doubles tennis
pushing a lawn mower
caneoing
volleyball

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.

Daily activities such as shopping, cooking or housework don't count towards your 150 minutes of moderate-intensity activity. This is because the effort required isn’t hard enough to increase your heart rate.

However, it's important to minimise the amount of time you spend sitting watching TV, reading or listening to music. Some activity, however light, is better for your health than none at all.

What counts as vigorous-intensity aerobic activity?Examples of activities that require vigorous effort for most people include:

jogging or running
aerobics
swimming fast
riding a bike fast or on hills
playing singles tennis
playing football
hiking uphill
energetic dancing
martial arts

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.

What counts as muscle-strengthening activity?Muscle-strengthening exercises are counted in repetitions and sets. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions.

For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You'll get even more benefits if you do 2 or 3 sets.

To gain health benefits from muscle-strengthening activities, you should do them to the point where you struggle to complete another repetition.

There are many ways you can strengthen your muscles, whether at home or in the gym. Examples of muscle-strengthening activities include:

lifting weights
working with resistance bands
doing exercises that use your body weight for resistance, such as push-ups or sit-ups
heavy gardening, such as digging or shovelling
yoga

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever's best for you.

However, muscle-strengthening activities don't count towards your aerobic activity total, so you'll need to do them in addition to your aerobic activity.

Some vigorous-intensity aerobic activities may provide 75 minutes of aerobic activity and sufficient muscle-strengthening activity. Examples include circuit training and sports such as aerobic dancing or running.

Physical activity guidelines for adults

2011-12-18T21:04:00.001-08:00

How much physical activity do adults aged 19-64 years old need to do to keep healthy?

To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.

How much physical activity you need to do each week depends on your age. Click on the links below for the recommendations for other age groups:

Physical activity for adults aged 19-64

To stay healthy, adults aged 19-64 should try to be active daily and should do:

At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and

             muscle-strengthening activities on 2 or more days a
             week that work all major muscle groups (legs,
             hips, back, abdomen, chest, shoulders and arms).

75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and

             muscle-strengthening activities on 2 or more days a
             week that work all major muscle groups (legs,
             hips, back, abdomen, chest, shoulders and arms).

An equivalent mix of moderate- and vigorous-intensity aerobic activity every week (for example 2 30-minute runs plus 30 minutes of fast walking), and

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

What counts as moderate-intensity aerobic activity?Examples of activities that require moderate effort for most people include:

walking fast
water aerobics
riding a bike on level ground or with few hills
doubles tennis
pushing a lawn mower
hiking
skateboarding
rollerblading
volleyball
basketball

What counts as vigorous-intensity aerobic activity?Examples of activities that require vigorous effort for most people include:

jogging or running
swimming fast
riding a bike fast or on hills
singles tennis
football
rugby
skipping rope
hockey
aerobics
gymnastics
martial arts

In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.

What counts as muscle-strengthening activity?Muscle-strengthening exercises are counted in repetitions and sets. A repetition is 1 complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions.

For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You'll get even more benefits if you do 2 or 3 sets.

To get health benefits from muscle-strengthening activities, you should do them to the point where you struggle to complete another repetition.

There are many ways you can strengthen your muscles, whether it's at home or in the gym. Examples of muscle-strengthening activities for most people include:

lifting weights
working with resistance bands
doing exercises that use your body weight for resistance, such as push-ups and sit-ups
heavy gardening, such as digging and shovelling
yoga

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever's best for you.

However, muscle-strengthening activities don't count towards your aerobic activity total, so you'll need to do them in addition to your aerobic activity.

Physical activity guidelines for children and young people

2011-12-18T21:03:00.001-08:00

How much physical activity do children and young people aged 5-18 need to do to keep healthy?

To stay healthy or to improve health, young people need to do three types of physical activity each week: aerobic, muscle-strengthening and bone-strengthening activity.

The amount of physical activity you need to do each week is determined by your age. Click on the links below for the recommendations for other age groups:

Physical activity for young people aged 5-18

To maintain a basic level of health, children and young people aged 5-18 need to do:

At least 60 minutes (1 hour) of physical activity every day, which should be a mix of moderate-intensity aerobic activity, such as fast walking, and vigorous-intensity aerobic activity, such as running.

On three days a week, these activities should involvemuscle-strengthening activities, such as push-ups,
and bone-strengthening activities, such running.

            Many vigorous-intensity aerobic activities can
            help you meet your weekly muscle- and bone-
            strengthening requirements, such as running,
            skipping, gymnastics, martial arts and football.

What counts as moderate-intensity aerobic activity?Examples of activities that require moderate effort for most young people include:

walking to school
playing in the playground
skateboarding
rollerblading
walking the dog
riding a bike on level ground or with few hills
pushing a lawn mower

What counts as vigorous-intensity aerobic activity?Examples of activities that require vigorous effort for most young people include:

playing chase
energetic dancing
aerobics
running
gymnastics
playing football
martial arts such as karate
riding a bike fast or on hills

What counts as muscle-strengthening activity?

For young people, muscle-strengthening activities are those that require them to lift their own body weight or to work against a resistance, such as climbing a rope.

Examples of muscle-strengthening activities suitable for most young people include:

games such as tug of war
rope climbing
sit-ups
push-ups
swinging on playground equipment or bars
gymnastics
resistance exercises with exercise bands, weight machines or hand-held weights
rock climbing

Children and young people should take part in activities that are appropriate for their age and stage of development.

What counts as bone-strengthening activity?Bone-strengthening activities are those that have an impact on the bones. They help bone growth and strength.

Examples of bone-strengthening activities suitable for most young people include:

games such as hopscotch
hopping, skipping and jumping
skipping rope
running
sports such as gymnastics, football, volleyball and tennis

Children and young people should take part in activities that are appropriate for their age and stage of development.

Physical activity guidelines for children (under 5 years)

2011-12-18T21:01:00.001-08:00

How much physical activity do children under 5 years old need to do to keep healthy?

Being physically active every day is important for the healthy growth and development of babies, toddlers and pre-schoolers.

For this age group, activity of any intensity should be encouraged, including light activity and more energetic physical activity.

The amount of physical activity you need to do each week is determined by your age. Click on the links below for the recommendations for other age groups:

Babies

Babies should be encouraged to be active from birth. Before your baby begins to crawl, encourage them to be physically active by reaching and grasping, pulling and
            pushing, moving their head, body and limbs during
            daily routines, and during supervised floor play,
            including tummy time.

            Once babies can move around, encourage them
            to be as active as possible in a safe, supervised
            and nurturing play environment. For more ideas,
            see Birth to five: keeping active.

Toddlers

Children who can walk on their own should be physically active every day for at least 180 minutes (3 hours). This should be spread throughout the day, indoors or
outside.

            The 180 minutes can include light activity such as
            standing up, moving around, rolling and playing, as
            well as more energetic activity like skipping,
            hopping, running and jumping.

            Active play, such as using a climbing frame, riding
            a bike, playing in water, chasing games and ball
            games, is the best way for this age group to be
            physically active.

All children under 5 years old

Children under 5 should not be inactive for long periods, except when they're asleep. Watching TV, travelling by car, bus or train or being strapped into a buggy for long periods are not good for a child’s health and development. There's growing evidence that such behaviour can increase their risk of poor health.

            All children under 5 who are overweight can improve
            their health by meeting the activity guidelines, even if
            their weight doesn't change. To achieve and maintain
            a healthy weight, they may need to do additional activity
            and make changes to their diet.

What counts as light activity for children?Light activity for children includes a range of activities such as:

standing up
moving around
walking at a slow pace
less energetic play

What counts as energetic activity for children?Examples of energetic activities suitable for most children who can walk on their own include:

active play (such as hide and seek and stuck in the mud)
fast walking
riding a bike
dancing
swimming
climbing
skipping rope
gymnastics

Energetic activity for children will make kids “huff and puff” and can include organised activities, like dance and gymnastics. Any sort of active play will usually include bursts of energetic activity.

Benefits of exercise

2011-12-18T21:00:00.001-08:00

Step right up! It's the miracle cure we've all been waiting for.

It can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. Its name? Exercise.

Click on the links below to find out if you're doing enough for your age:

Exercise is the miracle cure we’ve always had, but we’ve neglected to take our recommended dose for too long. Our health is now suffering as a consequence.

This is no snake oil. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life.

People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

“If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says Dr Nick Cavill, a health promotion consultant.

Health benefits

Given the overwhelming evidence, it seems obvious that we should all be physically active. It's essential if you want to live a healthy and fulfilling life into old age.

It's medically proven that people who do regular physical activity have:

up to a 35% lower risk of coronary heart disease and stroke
up to a 50% lower risk of type 2 diabetes
up to a 50% lower risk of colon cancer
up to a 20% lower risk of breast cancer
a 30% lower risk of early death
up to an 83% lower risk of osteoarthritis
up to a 68% lower risk of hip fracture
a 30% lower risk of falls (among older adults)
up to a 30% lower risk of depression
up to a 30% lower risk of dementia

What counts?

To stay healthy or to improve your health, adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity each week.

Examples of moderate-intensity aerobic activities are:

walking fast
water aerobics
riding a bike on level ground or with few hills
playing doubles tennis
pushing a lawn mower

Daily chores such as shopping, cooking or housework don't count towards your 150 minutes. This is because the effort needed to do them isn’t hard enough to get your heart rate up.

A modern problem

People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes. We entertain ourselves in front of a TV or computer screen. Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, house chores, shopping and other necessary activities are far less demanding than for previous generations.

We move around less and burn off less energy than people used to. Research suggests that many adults spend more than seven hours a day sitting down, at work, on transport or in their leisure time. People aged over 65 spend 10 hours or more each day sitting or lying down, making them the most sedentary age group.

Sedentary lifestyles

Inactivity is described by the Department of Health as a “silent killer”. Evidence is emerging that sedentary behaviour, such as sitting or lying down for long periods, is bad for your health. Spending hours sitting down watching TV or playing computer games is thought to increase your risk of many chronic diseases, such as heart disease, stroke and diabetes, as well as weight gain and obesity.

Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down. Common examples of sedentary behaviour include watching TV, using a computer, using the car for short journeys and sitting down to read, talk or listen to music.

“Previous generations were active more naturally through work and manual labour but today we have to find ways of integrating activity into our daily lives,” says Dr Cavill.

Whether it's limiting the time babies spend strapped in their buggies to encouraging adults to stand up and move frequently, people of all ages need to reduce their sedentary behaviour.

“This means that each of us needs to think about increasing the types of activities that suit our lifestyle and can easily be included in our day,” says Dr Cavill.

Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down. For tips on building physical activity and exercise into your day whatever your age, read Get active your way.

WHAT TREATMENT IS THERE FOR AORTIC STENOSIS?

2011-12-18T20:32:00.001-08:00

There are different types of treatment for aortic stenosis. They all involve widening the opening to allow more blood to flow into the aorta, but they do it in very different ways.

Balloon valvuloplasty

This is an operation where doctors put a tiny balloon through an artery into your heart, and then inflate the balloon so that it stretches the aortic valve. They take the balloon out after the procedure.

You go into a cardiac catheter lab to have this done. After a while, the valve goes back to how it was, so it only works temporarily.
.

Valvotomy and valve replacement

If Balloon valvuloplasty isn’t right for you, you might have a valvotomy. This is a different operation to widen the valve opening. Sometimes this procedure includes replacing the valve. If you don’t have the valve replaced at this time, you will probably need a new one at some point because calcium can build up and sometimes the valve doesn’t close properly after a while.

Treatment for supravalvulvar stenosis

Supravalvulvar stenosis is similar to aortic stenosis, but is when the narrowing is outside of the heart in the aorta. To treat this condition, the narrowed part of the aorta is removed and the remaining parts sewn together. Sometimes too much muscle tissue grows back, so you might need some more treatment later.

WHAT ARE THE SYMPTOMS OF AORTIC STENOSIS?

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The type of symptoms you have from aortic stenosis depend on how severely you have the condition.

Problems with the left ventricle of the heart

The left ventricle – that’s the main pumping chamber of the heart – pumps oxygen-rich blood through the aortic valve into the aorta, which carries it to the body. With aortic stenosis, because the opening to the aorta is narrowed, the left ventricle has to work harder to move blood through it.

Hypertrophy

Hypertrophy is when the left ventricle in your heart is increased in size. This can happen when it is having severe problems pumping the blood through.

Arrhythmia

An arrhythmia is when you have an abnormal heart rhythm or rate. This can be caused by the left ventricle increasing in size.

Breathlessness

If you have aortic stenosis the aortic valve might not close properly, which can make you feel breathless.

Cyanosis

Cyanosis is when your skin looks a bit blue because blood flow is very restricted and not enough oxygen is circulated.

AORTIC STENOSIS – THE FACTS

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What is aortic stenosis?

When someone has aortic stenosis, it is because there is a narrowing of part of the main blood vessel, or valve, that sends blood from their heart to their body.

The most common type is valve stenosis. This is when there is narrowing of the aortic valve – which is like a little door made of flaps in the heart that lets blood out into the aorta to go round the body. This could be because the valve is too small or thick, or because it doesn’t open properly. There can also be a narrowing of the aorta – that’s the main artery carrying blood from the heart to the body – either above or below the valve.

TOP TIPS ON GETTING MOVING

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Walk instead of taking the bus or car. Walk as quickly as you feel comfortable with
Walk to a bus stop further away from your house, or get off a stop early
Take your dog out or offer to walk someone else’s
Use the stairs instead of the lift
Dance
Washing the car, cleaning the housing and doing the garden all count as exercise and they make you popular at home too…
Try to do one hour of exercise as many days of the week as you can and are able to, depending on the specialist advice you’ve been given

WHEN SHOULD I EXERCISE?

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What if I have symptoms like dizziness or breathlessness?

If you have symptoms such as dizziness or fainting then avoid activities that could be dangerous, like horse riding, motor sports, climbing and water-based activities.

If you have symptoms such as breathlessness you might prefer to do things like snooker, pool, golf, art & crafts, or chess clubs.

Walking and cycling are really good exercise, and you can set your own pace. Stop and rest whenever you feel like you need a break.

Won’t exercising make me tired?

Although the first few times you do it you might find exercise makes you tired, as you become more fit, most people find that regular physical activity gives them more energy than before. If you have concerns then talk to your specialist team.

I haven’t got time to exercise

It only takes a few minutes every day to become more fit. You should aim for an hour’s activity as many days of the week as you can if you are under 18, unless you have been advised to restrict your physical activity by your specialist team. If you haven’t been doing much recently then maybe contact them and they can advise you about how to get fitter gradually.

People can end up with injuries if they suddenly push themselves. You don’t have to do it all at once – try exercising for 15 minutes, four times a day. Remember, walking to the bus stop, nipping down the shops or mowing the lawn all count as exercise.

I’m just not the sporty type

You don’t need to be really into sport to look after yourself. Most physical activities don’t even need sports clothes or equipment. Going for a big walk around the shops or a night out dancing count as physical exercise.

WHAT ARE THE TYPES OF EXERCISE?

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Basically, there are two types of exercise. They’re called isotonic and isometric. In fact, all activities have some isotonic and some isometric parts, but most fall mainly in one or the other category.

Isotonic exercise

This type of exercise is also called dynamic or cardiovascular exercise, and it describes the kind of activities where you move the joints and muscles in your arms or legs. This is usually the best kind of exercise for people with a heart condition, but you need to check with your specialist before you do it for the first time.

Isotonic exercise includes

leisurely walking
swimming
cycling
walking fast
dancing
skipping

Some heart conditions mean that you might not be able to do very high-intensity isotonic activities like basketball, triathlon, competitive level swimming, cycling or running, so make sure you check with your specialist.

Isometric exercise

This type of exercise is also called static, weight or resistance exercise. It doesn’t involve very much joint movement as it is mostly muscle work. Often people with heart conditions need to avoid some of these exercises because they put a strain on your heart and blood vessels. Check with your specialist before you join a gym or start doing any of these.

Isometric exercise includes

weight-lifting
athletic throwing events
some gym equipment
rock-climbing
boxing, wrestling
martial arts

Isometric activities in everyday life
As a general guide, heavy weight-lifting or an activity that uses the amount of effort required to say, push a car or shovel snow is best avoided. Take care if you join a gym – make sure you know what is right for your heart condition.

WHY SHOULD I EXERCISE?

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Exercising can make you feel happier, it can give you more energy and make you feel more confident. It can also be a great way to spend time with friends and meet new people.

All physical activity makes your muscles stronger, improves your circulation and can help prevent health problems in later life.

Is exercise safe for me?

Nearly everyone can benefit from some exercise. What type, and how much you should do depends on what kind of heart condition you have.

Everyone should try to do regular physical activity. Even if you have symptoms from your heart condition, like breathlessness, you may still be able to exercise, but at your own pace and your own level.

Most people can do more than they think, but you should listen to your body and stop to rest when you’re tired.

Being short of breath when you exercise may be because you are unfit and not anything to do with your heart problem. If you’re not sure which it is , talk to someone on your specialist health team.

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Kids exercise all the time without even thinking of it. Just being active, like when you run around outside or play kickball at school, is a kind of exercise. What else counts as exercise? Playing sports, dancing, doing push-ups, and even reaching down to touch your toes.

When you exercise, you're helping build a strong body that will be able to move around and do all the stuff you need it to do. Try to be active every day and your body will thank you later!

Exercise Makes Your Heart Happy

You may know that your heart is a muscle. It works hard, pumping blood every day of your life. You can help this important muscle get stronger by doing aerobic (say: air-o-bik) exercise.

Aerobic means "with air," so aerobic exercise is a kind of activity that requires oxygen. When you breathe, you take in oxygen, and, if you're doing aerobic exercise, you may notice you're breathing faster than normal. Aerobic activity can get your heart pumping, make yousweaty, and quicken your breathing.

When you give your heart this kind of workout on a regular basis, your heart will get even better at its main job — delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.

So you want to do some aerobic exercise right now? Try swimming, basketball, ice or roller hockey, jogging (or walking quickly), inline skating, soccer, cross-country skiing, biking, or rowing. And don't forget that skipping, jumping rope, and playing hopscotch are aerobic activities, too!

Exercise Strengthens Muscles

Another kind of exercise can help make your musclesstronger. Did you ever do a push-up or swing across the monkey bars at the playground? Those are exercises that can build strength. By using your muscles to do powerful things, you can make them stronger. For older teens and adults, this kind of workout can make muscles bigger, too.

Here are some exercises and activities to build strong muscles:

push-ups
pull-ups
tug-of-war
rowing
running
inline skating
bike riding

Exercise Makes You Flexible

Can you touch your toes easily without yelling ouch? Most kids are pretty flexible, which means that they can bend and stretch their bodies without much trouble. This kind of exercise often feels really good, like when you take a big stretch in the morning after waking up. Being flexible is having "full range of motion," which means you can move your arms and legs freely without feeling tightness or pain.

It's easy to find things to do for good flexibility:

tumbling and gymnastics
yoga
dancing, especially ballet
martial arts
simple stretches, such as touching your toes or side stretches

Exercise Keeps the Balance

Food gives your body fuel in the form of calories, which are a kind of energy. Your body needs a certain amount of calories every day just to function, breathe, walk around, and do all the basic stuff. But if you're active, your body needs an extra measure of calories or energy. If you're not very active, your body won't need as many calories.

Whatever your calorie need is, if you eat enough to meet that need, your body weight will stay about the same. If you eat more calories than your body needs, it may be stored as excess fat.

Exercise Makes You Feel Good

It feels good to have a strong, flexible body that can do all the activities you enjoy — like running, jumping, and playing with your friends. It's also fun to be good at something, like scoring a basket, hitting a home run, or perfecting a dive.

But you may not know that exercising can actually put you in a better mood. When you exercise, your brain releases a chemical called endorphins (say: en-dor-funz), which may make you feel happier. It's just another reason why exercise is cool!

Take 5 Exercise Plan

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Three exercise plans designed to suit three starting point fitness levels. Each plan has six exercises and should be done five times a week for maximum benefit. All the exercises can be done at home with minimal equipment.

Once you have completed 4 weeks of one exercise plan, progress to the plan for the next fitness level. Aim to do all 3 plans in a 12 week period.

Exercise Plan for Fitness Level 1

Start here if you have done little or no exercise in the last three months. Move on to level 2 when you have completed the four weeks of plan 1.

Exercise Plan for Fitness Level 2

Start at level 2 if you have been exercising once or twice a week in the last three months, and feel that level 1 would be too easy a starting point for you. Move on to level 3 when you have completed the four weeks of plan 2.

Exercise Plan for Fitness Level 3

Start at level 3 if you have been exercising 3 or more times a week in the last three months, and feel that level 2 would not be challenging enough for you. To keep improving your fitness when you have completed the four weeks of exercise plan 3, increase the duration of your workout 2-3 of the 5 times a week you do it - by adding more tracks to your step workout, and by doing two sets of exercises 2-4. You can also progress by adding resistance to your exercise plan, using tubes, bands or weights.

What Exercise Should I Do?

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The type of exercise that is best for you depends on what your goals are. However, it would be beneficial to include aerobic, resistance and core exercises into your routine.

Aerobic Exercise

Aerobic or cardiovascular exercise (CV) is exercising ‘with oxygen’. In simple terms this is exercise that raises your heart rate to between 65%-85% of your maximum heart rate (MHR). Examples of activities which raise your heart rate and can be defined as aerobic if completed within the specified heart rate range are:

The benefits of exercising regularly within this heart rate range include:

Reduced body fat %
Increased heart and lung function, thereby reducing your chances of developing heart disease
Reduced blood pressure and pulse
Reduced insulin resistance
Production of endorphins, natural chemicals that act as pain killers and mood elevators providing a sense of well being

Resistance Exercise

Resistance exercise is training with weights i.e. dumbbells, barbells, resistance bands, medicine balls or your own body weight. The benefits of resistance training include:

Increased metabolic function; muscle is metabolically active – it burns calories!
Improved posture
Increased muscular strength
Increased tendon and ligament strength

Core Stability Exercises

Core stability exercises are exercises that recruit and strengthen the musculature within your lumber spine and pelvis. These exercises stabilize the trunk region thereby providing a strong base for all movements. The core muscles include: transversus abdominis, pelvic floor muscles, the diaphragm and the multifidus. If your body is functioning correctly, all movement should originate from the core.

Classes

It is advisable for beginners to participate in a Core Stability class to receive direction on the correct way to exercise core musculature. An increased number of other classes are now integrating an element of core stability into their teaching.

Gym Ball

Another way to introduce your self to core exercises is to use a gym ball. Most gyms have them and if you buy one they generally have an exercise guide included. The purpose of a gym ball is to work your core by making you complete exercises on an unstable surface – a large blow up ball!

Body Pod™

More recently the Body Pod™ has hit the market. The Body Pod™ is a smaller sausage shaped inflatable that also challenges you core in the same way as the gym ball. The main benefits of the Body Pod™ in comparison to the gym ball are that it is easier to store due to its size and you work closer to the ground so it is safer than the spherical gym ball.

How Often Should I Exercise?

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The answer to this question depends on your current level of fitness and what your goals are. Government guidelines recommend that the average healthy individual does 30 minutes of moderate cardio vascular exercise 3-5 times per week.

Beginner

If you are new to exercise or haven’t exercised for a while it is advisable to follow each exercise day with a rest day to allow your body to rest and repair.

Intermediate

If you are used to exercise and wish to exercise on consecutive days try alternating between different forms of exercise. i.e. cycling on a Monday and swimming on a Tuesday.

Listen to your body and increase your activity levels gradually. To build your self up to exercising 5 times per week follow these guidelines:

Week 1-4. 1-3 times 20-30 minutes at up to 65% MHR
Week 5-8. 3 times 30 minutes at 65% to 75% MHR
Week 9-12. 4 times 30 minutes at 65% to 75% MHR
Week 12-16. 5 times 30 mins at 65% to 75% MHR

How to calculate your maximum heart rate (MHR)

To calculate your MHR subtract your age from 220. To find 65% of your MHR, multiply your MHR by 0.65. To find 75% of your MHR, multiply your MHR by 0.75. i.e. If you are 40 years old your MHR is 180. 65% of your MHR is 117 beats per minute (BPM). 75% of MHR is 135 BPM:

220 – 40 = 180 BPM

180 x 0.65 = 117 BPM (65% MHR)

180 x 0.75 = 135 BPM (75% MHR)

How Do I Start to Exercise?

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Step 1.

Book yourself in for an MOT. Get a health check from your GP before you start exercising.

Step 2.

Define your goals. What do you want to achieve and why? Having an aim will focus your efforts. Ensure that your goals are healthy and realistic. Looking like a super model or running like Paula Radcliffe are not achievable ambitions for most of us.

Step 3.

Write your aims down and commit to them. To achieve your exercise objectives you have to make them a priority. Do you really need to watch 3 hours of television every night?

Step 4.

Gradually increase your daily levels of activity: walk more, drive less and take the stairs not the lift. It might seem like a token gesture initially but being a little more active every day of your life is significantly more beneficial than being very active once every 2 weeks!

Step 5.

Challenge your body and get active! If it’s not a challenge it isn’t exercise.

Exercise should raise your pulse and feel like hard work but it shouldn’t hurt. There’s nothing wrong with having sore muscles the day after you have exercised as long as it doesn’t prevent you from getting on with your day. After all, you are exercising to live not living to exercise.

Most of all you should enjoy exercising. If you don’t enjoy it then you’ll give it up almost as quickly as you’ve started it.

Chose activities that fit in with your lifestyle and that you find fun. I like to run and I have a dog, so I coordinate dog walking and exercising by running with my dog. Another way to make exercise more enjoyable is to exercise with friends and family. As well as being more sociable, you will be able to motivate each other when one of you loses momentum. Finally, eat ahealthy balanced diet to support your active lifestyle.

Why is Exercise Important?

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Exercise is important to ensure that your body is strong and healthy enough meet the challenges that you set for it.

Exercise has a multitude of positive effects on your body, including:

Improved heart and lung efficiency, reducing your chances of developing heart disease.
Increased metabolic function, enabling you to maintain a healthy weight.
Strong joints and muscles, so you can meet the demands of daily life.
Maintenance of posture and flexibility, to keep you walking tall.
Production of endorphins in your brain, promoting a sense of well being.
There is also research emerging that indicates that exercise can increase brain function.

Doing exercise improves your overall level of health and fitness.

If you want a healthy body then it needs to be maintained. If you don’t maintain your car, there is an increased possibility that it will stop working. Similarly, if you don’t exercise your body, it will slowly stop working the way that you want it to.

Taking regular exercising will help you to maintain your health, strength, flexibility, balance and coordination. To stay healthy be active.

Suitable Exercise

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To find a suitable level of exercise for your body, start gently and slowly increase the intensity and the length of time that you exercise for. Exercise should challenge your body and be at a greater intensity than your usual level of daily activity.

Don’t go crazy or you may suffer in the morning! However, don’t be shy about getting hot and sweaty during your workouts but make sure that you can still talk.

Your aim should be to gradually increase your activity levels over time. As your body adapts to meet the new challenges that you set for it your routine will become easier. When it gets easier it is time to increase the exercise intensity or try something new.

Choose a type of exercise that you will enjoy, that way you are more likely to continue doing it on a regular basis. Exercising with friends and family is a sociable way to keep fit, you will be able to motivate each other when one of you loses momentum.

Examples of Exercise

Examples of exercise include:

gardening
walking
jogging
swimming
dancing
tennis
yoga
skipping
resistance exercise
squash
boxing
workout DVDs

But remember, if it isn’t challenging it isn’t exercise!

What is Exercise?

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Exercise is also known as physical activity. In simple terms exercise is any movement that works your body at a greater intensity than your usual level of daily activity. Exercise raises your heart rate and works your muscles and is most commonly undertaken to achieve the aim of physical fitness.

What would be suitable exercise for one person may be too much or too little for another. For example, if the most energetic part of your average day is walking to pick up your children from school, then walking at a quicker pace would be a good form of exercise for your body. However, a 10 mile run would be too much of a challenge too soon.

Some advice when you start an exercise program

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When people start an exercise program they may experience various emotions, from elation to anxiety about not being able to keep it up. Remember the following tips which may help you achieve long-term success:

Remember why you started

People start exercising for many reasons: weight loss, health, vanity, the doctor told them to, and to recover from an illness. Keep remembering why you started as this will help keep you motivated.

Do everything at your own pace

Humans tend to be competitive animals. This is great for the winner, and those who come second or third. However, being competitive in the wrong way can kill motivation. If you have to compete, compete with your past self. Compare your performance today with your performance in two weeks' time. Check your weight, heart rate, blood pressure - then take it again in about three weeks and see the difference.

You have to like it

For long-term success the activity has to be something you enjoy. There are so many activities to choose from. Perhaps there is an activity you really enjoyed when you were a child.

Join a club with a friend

If you join a fitness club with a friend, or exercise with a friend you may enjoy the sessions more. Some people prefer not to have the stress of someone else around. This depends on you.

Experts can be very useful

A study found that exercise and behavioral intervention improves fitness and lowers systolic blood pressure.

Variation

Every few weeks change your exercise program. This is important for your motivation and also for best results. The body improves faster if you change your program now and again. This does not mean you have to change walking/running to something else. It could mean changing your speed and distance, and pacing yourself in a different way, perhaps altering your route.

Be realistic about your goals

Some people are motivated by goals, others find them stressful. If you need goals make sure they are realistic - and work towards them.

The longer you keep it up the longer you will continue to do it

After a few weeks your exercise routine starts to become a habit. Even if you find it a bit of a chore at first, remember that after a few weeks it will really become a habit.

Tips on adding exercise to your routine

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Experts say that for a physically inactive person to become active, and remain active for the long-term, the activity needs to be convenient and enjoyable. The activity needs to be something you can easily fit into your routine for several days each week. Even if you end up adding just 30 minutes of physical activity to your day, that is fine. Some of the examples below are the easiest to fit into a daily routine:

Go for a brisk 30-minute walk five times each week. Ideally, it should be done in one session. If you can't, two 15-minute sessions would also be good.

Walk you dog more often. If you do not have a dog but know a nearby friend who has one, offer to walk it for him/her.

Find out whether there are any swimming pools nearby. Try to add some swimming to your weekly routine. This does not have to be every day.

During your lunch break at work go for a walk.

Join some exercise classes.

Join a martial arts club. Beginner's sessions can be gentle and fun.

Beginners must remember that the secret is "little and often". A little bit every day is great - one big session once a week is not. Make sure your progress is gradual. Make sure you drink plenty of water during and after you exercise. Check with your doctor if you are not sure about your health.

Experts say an exercise program should include both aerobic and anaerobic activities. This is true. However, if you are currently inactive, anything is better than nothing.

Finding the time to exercise

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Many people who do not exercise say they do not have the time. However, it is possible to increase the amount of time you are physically active, even if you are extremely busy. For example:

See how many trips you take by car and decide which ones could be replaced by walking or cycling. This does not have to be a black or white measure. It could include parking your car half a mile from your destination and walking the rest of the way. Traffic experts throughout most of the world say that the majority of car trips are very short ones.

If you are using public transport try getting off at an earlier stop and walking the rest of the way.

A study found that interactive video games - such those played on the Nintendo Wii - may raise heart rate and provide exercise intensity levels high enough to meet federal physical activity guidelines.

When you are in a building and want to go upstairs, try walking it, rather than taking the elevator or escalators. This does not have to be a black or white measure - you can do half and half.

There are several gentle exercises you can do while watching TV. Especially when the adverts are on.

If you do not have time to exercise but have time to watch TV, think about how much of that TV time could be replaced by some physical activity. Most people say they do not have time to exercise, but we are all watching more TV than ever before. Even short bursts of 30 second exercises are good for improving metabolism, a study found.

Migraine - there are many safe exercises for migraine sufferers.

If you do housework, see if you can do it a bit more vigorously and turn it into an exercise session.

How Does Anaerobic Exercise Work?

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When a short, intensive burst of activity occurs there is a temporary shortage of oxygen being delivered to the working muscles at first. The production of anaerobic energy creates a by-product; lactic acid. As mentioned above, lactic acid causes muscle fatigue, which is the reason the session cannot last long. However, after regular training the person's body becomes better equipped to handle lactic acid. After several practice sessions the body becomes better at getting rid of lactic acid - it also learns how to produce less of it. The body also produces buffers that postpone the onset of fatigue during an anaerobic session. Anaerobic exercises offer the following benefits:

The exerciser gets stronger
The exerciser experiences growth in muscle mass
Strengthens bones
Strengthens and protects the joints
Helps control bodyweight
The exerciser can withstand a greater buildup of lactic acid and other waste substances, and can eliminate them more rapidly

What is agility training?

Agility training aims to improve a person's ability to speed up and slow down, change directions while maintaining balance and control. In tennis, for example, agility training helps the player maintain control over his/her court positioning through good recovery after each shot. A crucial skill in tennis is to be able to position yourself in the court so that you can hit the ball to maximum effect. Agility does not only help the tennis player get to the ball more effectively and set up for a better shot, it also gives him/her better balance in order to hit the ball.

Agility training is practiced extensively by people who practice certain sports where positioning, coordination, balance and the ability to suddenly change posture and speeds are essential.

Agility and coordination are two key attributes for a successful soccer (UK/Ireland: football) player. Such compound movements as dribbling, turning, passing and intercepting require a wide assortment of balance, coordination and other skills, such as the ability to accelerate and decelerate quickly. A good soccer player also needs excellent special awareness and accurate timing. Soccer players often practice improving their ability to change the direction of the body abruptly, or shift stance without losing balance.

Agility includes speed, strength, balance and coordination. The following sports are known to require agility (there are many more than on this list):

Tennis
Soccer
Rugby
American football
Squash
Hockey
Badminton
Volleyball
Basket ball
Martial arts
Boxing
Wrestling

Yoga and Pilates

Some exercises include a combination of stretching, muscle strengthening, balance, etc. A good example is Yoga.

Many experts say stretching is an exercise in itself. Yoga exercises, or movements, improve your balance, flexibility, posture and circulation. Yoga originated in India a long time ago, and is aimed at unifying the mind, body and spirit. Modern yoga - the type of yoga practiced by most people in western countries - uses a combination of meditation, posture, and breathing exercises. Yoga can be tailored to meet the needs of individuals, such as those with arthritis,asthma, or certain body pains. Pilates is similar to Yoga, but it focuses more on the core abdominal and back muscles.

Some facts about exercise and lack of exercise

Most of us know how beneficial exercise is for our health. It is surprising, however, how little many of us know about the dangers of being unfit. In Western Europe, North America, Japan, Australasia, and much of the rest of the world, the number of overweight/obese people is growing alarmingly fast.

The UK has a population of 61 million. 24 million of them are overweight/obese today. Experts say it will not be long before 25% of the UK's population is obese (not overweight, just obese). The USA has already reached that figure - in Tennessee and Alabama over 30% of adults are obese today.

9,000 premature deaths each year in the UK are because of obesity. Obesity significantly reduces the lifespan of a person.

Physically active people have a much lower risk of developing heart disease,stroke, type 2 diabetes, and many types of cancer.

30% of heart disease deaths in the UK happen to people under 75 years of age.

Vigorous exercise can help elderly people avoid disability, a study found.

Women who do not exercise regularly have more complications during and after pregnancy. This article explains why women should be encouraged to exercise during pregnancy.

Exercise improves your mood.

Physical activity after the menopause reduces breast cancer risk, a study revealed.

Regular exercise improves your sex life.

A study found that exercise makes you eat less by suppressing appetite hormones.

Exercise improves your confidence.

A study explains how exercise can reduce cigarette cravings for people who are trying to quit smoking.

Exercise helps you live longer (mainly for the many reasons listed above).

Even some cancer patients can benefit from exercise. A study explains how exercise can help non-small cell lung cancer patients.

What is An Aerobic exercise?

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The aim of anaerobic exercise is to build power, strength and muscle. The muscles are exercised at high intensity for short durations. A short duration usually means no more than about two minutes.

Anaerobic means without air. Anaerobic exercises improve our muscle strength and our ability to move with quick bursts of speed. When thinking of anaerobic exercise, think of short and fast or short and intensive. Anaerobic exercises include:

Weight lifting
Sprinting
Intensive and fast skipping (with a rope)
Interval training
Isometrics
Any rapid burst of hard exercise

Oxygen is not used for energy during anaerobic exercise. During this type of exercise a by-product - lactic acid - is produced. Lactic acid contributes to musclefatigue and must be used up during recovery before that muscle can be subjected to another anaerobic session. During the recovery period oxygen is used to give the muscle a "refill" - to replenish the muscle's energy that was used up during the intensive exercise.

Overall, anaerobic exercise uses up fewer calories than aerobic exercise. The cardiovascular benefits of aerobic exercises are greater than the cardiovascular benefits of anaerobic exercises. However, anaerobic exercise is better at building strength and muscle mass, while still benefitting the heart and lungs. As you build more muscle you will burn more fat, even at rest. Muscles burn more calories per unit volume than any other tissue in the body. A muscly person burns more calories than a non-muscly person, even if while he/she is resting. This study found that resistance training may aid in weight loss.

Exercise can be divided into three broad categories, aerobic, anaerobic, and agility training:

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Aerobic exercise

Aerobic exercise has the aim of improving the body's consumption of oxygen. The word aerobic means with oxygen. Aerobic refers to our body's use of oxygen in its metabolic process (energy-generating process). Most aerobic exercises are done at moderate levels of intensity for longer periods, compared to other categories of exercise. An aerobic exercise session involves warming up, exercising for at least 20 minutes, and then cooling down. Aerobic exercise involves mainly the large muscle groups.

A physical therapist, Col Pauline Potts, and an exercise physiologist, Kenneth Cooper M.D., both in the US Air Force, were the first to use the term aerobic exercise during the 1960s. Dr. Cooper wanted to find out why some very strong people were poor at long-distance running, swimming and cycling. He researched people's performance in terms of their ability to use oxygen with the use of abicycle ergometer. In 1968 Dr. Cooper published his book Aerobics. The book included scientific programs using aerobic exercises, such as swimming, running, cycling and walking. The book became a bestseller. All present aerobic programs use Cooper's data as a baseline.
Aerobic exercise is generally performed at a moderate level of intensity over a long period. Running for 20 minutes is an aerobic exercise, while sprinting 200 meters is not. Playing badminton for 30 minutes is an aerobic activity if the movements of the players are fairly continuous. Golf, on the other hand, is not seen as aerobic because the heart rate has not been raised at a sustained level for long enough.

Aerobic exercise is considered to have the following benefits:

Strengthens the muscles that are involved in respiration - exercises that facilitate the flow of air in and out of the lungs.

Strengthens and enlarges the heart muscle. This improves aerobic conditioning - pumping of blood and the heart rate (lowers the pulse of a person when he/she is resting).

Tones muscles throughout most of the body.

Reduces blood pressure.

Improves circulation.

Raises the number of red blood cells, which in turn facilitates transportation of oxygen.

The sleep quality of insomnia patients can improve with moderate exercise, a study found.

Improves mental health.

A study found that exercise reduces migraine suffering.

Reduces the risk of heart disease and cardiovascular problems.

Helps improve survival rates of patients with cardiovascular diseases significantly, as this study found.

Stimulates bone growth (high impact aerobic exercise), reduces risk ofosteoporosis.

Increases stamina or endurance. Aerobic activity increases the body's ability to store energy molecules such as fats and carbohydrates within the muscle.

Increases blood flow through muscles.

Improves muscles' ability to use fats during exercise, thus preserving the intramuscular glycogen.

What Is Exercise? The Benefits Of Exercise

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When we talk about exercise, we nearly always refer to physical exercise. Exercise is the physical exertion of the body - making the body do a physical activity which results in a healthy or healthier level of physical fitness and both physical and mental health. In other words, exercise aims to maintain or enhance our physical fitness and general health. People exercise for many different reasons. Some of them are included below:

Strengthening muscles
Optimizing the cardiovascular system
Practicing specific athletic skills
Controlling bodyweight
For fun
To win
To socialize
To get away from it all

People don't exercise for various reasons. A study found that stress levels and cultural considerations affect how much and for what reasons college students exercise.

There are three broad Intensities of exercise:

Light exercise

The exerciser is able to talk while exercising. Going for a walk is an example of light exercise.

Moderate exercise

The exerciser feels slightly out of breath during the session. Examples could be walking briskly, cycling moderately, or walking up a hill.

Vigorous exercise

The exerciser is panting during the activity. The exerciser feels his/her body is being pushed much nearer its limit, compared to the other two intensities. This could include running, cycling fast, and heavy weight training.

Exercise Everyday

Fitness programs: 6 steps to guide your selection

Finding the right fitness program may be your ticket to getting in shape. Set your goals, consider your likes and dislikes — then go for it!

Step 1: Assess your fitness level

Step 2: Determine your fitness goals

Step 3: Consider your likes and dislikes

Step 4: Think variety

Step 5: Do the math

Step 6: Go for it!

In-Depth Fitness Fitness basics

Stretching and flexibility

Aerobic exercise

Strength training

Sports nutrition

Fitness programs: 5 steps to getting started

Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.

Step 1: Assess your fitness level

Step 2: Design your fitness program

Step 3: Assemble your equipment

Step 4: Get started

Step 5: Monitor your progress

Physical activity guidelines for older adults

Physical activity for older adults aged 65 and over

Every little helps

Preventing falls

Physical activity guidelines for adults

Physical activity for adults aged 19-64

5 x 30 minutes

Healthy weight

Physical activity guidelines for children and young people

Physical activity for young people aged 5-18

Don't sit for too long

Healthy weight

Physical activity guidelines for children (under 5 years)

Don't sit for too long

Babies

Toddlers

All children under 5 years old

Benefits of exercise

Health benefits

What counts?

A modern problem

Recommended physical activity levels

Sedentary lifestyles

WHAT TREATMENT IS THERE FOR AORTIC STENOSIS?

Balloon valvuloplasty

Valvotomy and valve replacement

Treatment for supravalvulvar stenosis

WHAT ARE THE SYMPTOMS OF AORTIC STENOSIS?

Problems with the left ventricle of the heart

Hypertrophy

Arrhythmia

Breathlessness

Cyanosis

AORTIC STENOSIS – THE FACTS

What is aortic stenosis?

TOP TIPS ON GETTING MOVING

WHEN SHOULD I EXERCISE?

What if I have symptoms like dizziness or breathlessness?

Won’t exercising make me tired?

I haven’t got time to exercise

I’m just not the sporty type

WHAT ARE THE TYPES OF EXERCISE?

Isotonic exercise

Isometric exercise

WHY SHOULD I EXERCISE?

Is exercise safe for me?

Exercise Makes Your Heart Happy

Exercise Strengthens Muscles

Exercise Makes You Flexible

Exercise Keeps the Balance

Exercise Makes You Feel Good

Take 5 Exercise Plan

Exercise Plan for Fitness Level 1

Exercise Plan for Fitness Level 2

Exercise Plan for Fitness Level 3

What Exercise Should I Do?

Aerobic Exercise

Resistance Exercise

Core Stability Exercises