Who doesnt know by now the importance of exercise? During thirty minutes of movement, you not only burn fat but also lower cholesterol levels, build muscle and bone, detox through the skin and eliminative organs, and improve mental health.
Its not necessary to spend hours gyrating in a gym to accomplish all this: whats important is getting active. Exercise is one of the best ways to clean out our system and release those feel good endorphins. A simple walk, for example, offers immediate gratification when your mood needs a lift. Research shows that a brisk ten-minute walk can elevate energy and reduce tension immediately and its upbeat effects last for at least sixty minutes following the walk.
Evidence is also mounting that regular exercise helps protect against colon cancer. A team of researchers at Harvard Universitys School of Public Health reviewed the exercise habits of seventeen thousand male Harvard alumni who are part of a survey begun decades ago. They found that those who burned one thousand calories or more per week through moderate exercise were half as likely to contract colon cancer as those who didnt.
However, as healthy as exercise may be, its unrealistic to think that you will immediately develop a love affair with it if you havent already. Thats why its imperative to choose an exercise program that fits well with your temperament. If, for example, youre not a social person, dont choose an aerobics or dance class; opt for walking instead. Also, try to vary your exercise program as much as possible to avoid burn-out.
Here are some popular options:BIKINGFor an aerobic sport that promises little stress on joints but plenty of scenery, try cycling. For a real workout, consider mountain biking. As you crank up the rougher terrain, youll work your heart harder. If the outdoors isnt for you, stationary bikes offer the same cardio workout.CROSS COUNTRY SKIINGThis winter sport comes in far ahead of downhill skiing (in which momentum does much of the work) and is one of the few aerobic activities that engage most muscles and give you the endorphin rush of being outdoors. Cross-country trails abound in state and national parks, or if youre lucky enough to live in the country, you can make your own trails nearer to home.DANCINGWhether you take a class or just bop to your favorite rock and roll, youll earn a terrific cardiovascular workout, and the music keeps you motivated. Dont overlook ballroom, tap, jazz, ballet, or even belly dancing. Just keep moving between songs, and add a lot of arm action to increase your heart rate.SWIMMINGA terrific nonimpact sport that uses muscles form head to toe, this activity is perfect if your weight makes other types of exercise uncomfortable. To achieve real cardiovascular benefits, you need fast strokes, with little gliding in between. If you cant swim, try aqua aerobics: walking, running in place, even doing jumping jacks while immersed in the water gives your heart and muscles extra resistance to work against yet cushions your joints.
WALKINGExercise doesnt get any easier than this. Perfect for newcomers to exercise, walking offers all the aerobic advantages of running, but it wont jar your joints. If you want to pump up the fitness factor, just quicken the pace, pump your arms forward and back, and head for hills or slopping pathways.When doing starting any new exercise remember to begin slowly until you build up stamina and dont forget to breathe! Robin Westen writes about health for national magazines.See what others have to say about this story or leave a comment of your own.
