Karen Blair, Features Writer

Run. Walk. Cycle. Swim. It does not matter what you do to get your body moving, just do it. Our bodies are made up of muscles and unless we work them out, they will refuse to function as effectively as they should. Regular exercise can help protect you from chronic illnesses such as hypertension, obesity, osteoporosis, heart disease and stroke.

According to medical experts, one must do at least 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle-strengthening activity and stretching at least twice a week.

Aerobic exercise includes aerobic dance, cycling, fitness walking, jumping rope, running, stair climbing, and swimming.

The benefits of aerobic exercise

Increased maximal oxygen consumption.

Improvement in cardiovascular/cardiorespiratory function (heart and lungs).

Increased maximal cardiac output (amount of blood pumped every minute).

Increased maximal stroke volume (amount of blood pumped with each beat).

Increased blood volume and ability to carry oxygen.

Reduced workload on the heart.

Increased blood supply to muscles and ability to use oxygen.

Lower heart rate and blood pressure at any level of submaximal exercise.

Increased threshold for lactic acid accumulation.

Lower resting systolic and diastolic blood pressure in people with high blood pressure.

Increased HDL cholesterol (the good cholesterol).

Reduced body fat and improved weight control

Improved glucose tolerance and reduced insulin resistance.

impact of physical activity

Overall physical activity impacts health in a number of ways, some of which are:

Reduces the risk of dying prematurely.

Reduces the risk of dying prematurely from heart disease.

Reduces the risk of developing diabetes.

Reduces the risk of developing high blood pressure.

Helps reduce blood pressure in people who already have high blood pressure.

Reduces the risk of developing colon cancer.

Reduces feelings of depression and anxiety.

Helps control weight.

Helps build and maintain healthy bones, muscles, and joints.

Helps older adults become stronger and better able to move about without falling.

Promotes psychological well-being.

It is advisable that you consult your physician before taking up any type of exercise. If you have not been working out much, you should start on less strenuous activities until your muscles become loosened and receptive to being worked out. Remember to keep water close by and continue to rehydrate yourself while exercising. If you find that it is difficult to stay on an exercise routine alone, get a friend to exercise with you or join a gym. It doesn't matter what you do for exercise. Find something that you love doing such as a sport or running around your block in the evenings or simply jogging in the park, enjoying nature. Enjoy it and stay with it.