It's good to exercise

Leading an active lifestyle doesn't have to mean expensive gym memberships and bulging biceps. In fact, it's easier than you may think to boost your physical activity levels.
Why Get Active
Simple - it's good for you. Regular exercise will:
Make you feel more energetic and generally healthier
Help you maintain a healthy weight
Help you get a better nights sleep
Contribute to your mental well being
Relieve stress and reduce anxiety
Reduce high blood pressure, which reduces your risk of heart disease and stroke
Reduce your risk of developing conditions such as osteoporosis and diabetes
How Much Exercise?
The department of health recommends that you aim for a variety of exercise five times a week for 30 minutes. This can be made up of 10 minute sessions throughout the day. The exercise should be of moderate intensity, meaning it should make you a bit out of breath and a little sweaty.
Where Do I start?
Start today with these 10 simple ways to get active. You don't need any special equipment or an expensive personal trainer. Pick exercises that fit easily into your daily routine and that you will find fun and enjoyable. You may find it an effort on the first few days, but remember that your body was designed to move. After a few sessions you will notice a difference and soon you will be reaping the health benefits.
10 Simple ways to Get Active
Stride, don't walk. Whether you are taking the dog out for a walk or walking to work instead of driving, don't dawdle but stride, moving vigorously and purposefully. This will increase your heart rate and is great for your whole body.
Take the stairs. It's often tempting to jump in the lift first thing in the morning, but by going up and down the stairs a couple of times a day you'll be toning and shaping your legs and benefiting your heart and lungs.
Try something new. Exercising doesn't mean just pounding a treadmill anymore. There are new activities to suit every taste, from kickboxing to ballroom dancing. Find something you enjoy and it'll be easier to stick to.
Work towards a target. For example yours might be: 'after three months on my exercise program I would like to be able play with the kids and not get out of breath'. Or 'I want to cycle 10k easily'. If your target is weight loss, make sure it's achievable, such as 'I want to lose a few pounds in the month before my holiday'.
Get out into the garden. If you have a garden, there are always plenty of jobs to be done. All that bending and lifting will burn up some calories and well as tome you up. Take care not to strain your back and try holding in your abdominal muscles.
Play with the Kids. Children usually love kicking a football around the park, going for a walk or even flying a kite on the beach. You'll benefit with them by raising your heart rate and burning some calories.
Swim. This is an especially good form of exercise if you are just starting out, as the water supports your body and it's good for your joints. Swimming is also a good overall conditioner for your body, strengthening your arms, legs, heart and lungs.
Get on your bike. You may not have ridden a bike for years but the old saying is true - you never lose the knack. The whole family can enjoy cycling. It strengthens your legs and heart, tones your bottom and improves endurance.
Exercise with a friend. Getting motivated and going the distance can be harder to do if you are exercising alone. Join forces with a friend to encourage one another.
Get out and about at lunch. Rather than sitting at your desk eating your lunch everyday of the week, use some of this time to go for a brisk walk or do some stretches. The fresh air and exercise will re-energize you, clear your head and keep you supple, and you'll have a much more productive afternoon.
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