Mediscene - temp

A sight most satisfying on my way to work each morning is seeing people of varying ages, genders, sizes and shapes, enjoying their rounds of aggressive walking or lying on their backs, loosening up their hip, knee and ankle joints and carrying out sustained muscle stretching exercises, at the Independence Square, Colombo.

This heartening display, prompted me to write this article to explain the virtues of exercising and to inspire the aspiring "keep fit" enthusiasts on a journey towards sound, healthy living.

If you plan to take up a strenuous form of exercise, tennis or badminton, for example or return to a sport after a long layoff, take it easy at first - especially if you are over forty. There appears to be no reason why you cannot achieve a reasonable degree of fitness at any age, but the older you are, the more gradual you must be.

Benefits of exercise
*It helps keep your heart strong and healthy, reducing the risk of having a heart attack or stroke.

*Your heart and lungs will function more efficiently.

*It helps you to relax, cope with stresses and strains of the day and sleep more soundly at night.

*It helps you look and feel more lively, young and glad to be alive!

*It helps keep your mind alert and develop concentration.

*It helps you lose weight, increases the number of calories your body uses up, improves your figure and tones up your muscles.

*It gives you energy to do things you enjoy.

*It can be beneficial for everyone regardless of age, size or shape or whether you have a disability.

*Other parts of your body such as the liver, the nervous and digestive systems also benefit from exercise.

*It does not take long - as little as 20 minutes, three times a week, can make all the difference.

Why it’s good for the heart?

*Your heart is the muscle that pumps vital supplies of oxygen rich blood around the body.

*Regular exercise is vital to protect your heart, making your heart grow stronger, so that it can pump more blood with each beat. This means that your heart does not have to work so hard to perform its functions.

*Exercises that help are the ones that make your heart work hard. They are often called 'aerobic' exercises because you have to breathe in enough oxygen to supply your working muscles.

*Aerobic exercises like brisk walking, running, swimming, cycling, tennis, badminton, volleyball, dancing etc, help to build up your stamina - your ability to keep going without getting too puffed out-breathless or panting.

*Health experts are increasingly finding evidence to show that exercise is an important way of protecting yourself against heart disease, and that not doing enough physical activity may be as harmful to your heart as smoking or high cholesterol levels.

Starting your exercise schedule

Think of exercise as a natural, essential part of life - just like eating and sleeping.

*To get the real benefits, you need to do the activity for about 20 minutes at least three times a week, every week. It should be strenuous enough to make you slightly breathless.

*Ask a friend or colleague to join you and make exercise part of your social life.

*Set yourself realistic goals, but don't lose heart if you don't succeed at first. Check your chosen activity and your schedule - and try again as soon as you can.

*Even if you feel you are too busy to exercise, you can probably fit a little extra walking into your routine, for example, on your way to work or a trip to the shop. Why not try using the stairs instead of a lift or escalator? It will help.

*If you start to feel pain or get tired, don't push yourself. Stop and rest a while. After a few weeks, you will be amazed at how much fitter you feel.

In the comfort of your home

*If it is not easy for you to get out, there are exercise tapes and books available in record shops, bookshops or library.

*Video shops may have a few exercise videos to buy or hire. It is important to check that the presenter is an experienced exercise teacher. You should also make sure that the programme of exercise suits your requirements and level of fitness.

*Skipping ropes - one of the simplest and cheapest ways to exercise skipping is especially good for your heart. Aim to build up to about 10 minutes a day, preferably at the same time each day, so that it becomes part of your daily routine. Try to skip on wooden floors, a rubber mat or carpet, avoid flat footed landings, high jumping and vigorous arm movements. Start slowly, resting when necessary and gradually build up your time.

*Running-on the spot, round the garden, (tie up the dog please!) up and down the stairs, it doesn't matter where, as long as you keep it up for about 10 minutes.

*Exercise machines, stationary bikes and rowing machines are good for improving your stamina but you may find that most exercise machines are quite expensive.

Do you need a medical check-up?

If you are in any doubt or are over weight, very unfit, pregnant, recovering from a chest infection or if you have any of the conditions listed below, consult your doctor before starting on exercise routine.

Heart disease
High blood pressure
Back problems
Arthritis or joint problems
Diabetes

*Before starting any vigorous activity, always warm up with some gentle running on the spot and stretching exercises.

*Wear loose, comfortable clothing and a good pair of flexible training shoes which give strong support to your heels and arches and absorb shock.

*Find out about the activities around your area. eg. Leisure centres, gyms and keep fit centres. There may be something right up your street.