Exercise must become one of those things that you do without question, like bathing and brushing your teeth. Unless you are convinced of the benefits of exercise and the risks of unfittness, you will not succeed. Patience is essential.

Exercise Benefits

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1.	Strengthens your heart and lungs
2.	Can lower your blood pressure
3.	Helps protect against the start of adult-onset diabetes
4.	Can strengthen your bones, slowing down the process of osteoporosis
5.	Helps you move about more easily by keeping joints, tendons, and ligaments more flexible
6.	Can help you lose weight (when combined with good eating habits) or maintain ideal weight by burning excess calories and by helping to control your appetite
7.	Improves your appearance and self-confidence
8.	Contributes to good mental health by keeping you socially active
9.	Contributes to sleeping better
10.	Promotes a sense of well-being
11.	Helps to keep you "regular," and improves digestion

Check your health

Anyone who has been inactive for many years should never try to do too much too soon. Start by seeing a doctor, especially if you are over 50, if you have a disease or disability, or if you are taking medication.

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Kinds of exercise

The most beneficial form of exercise is "aerobic"--exercise that causes the heart and lungs to work at a higher rate continuously to supply oxygen to the muscles. Over time, aerobic exercise increases the efficiency of the cardiovascular system. Some examples of aerobic exercises are: brisk walking, swimming, jogging, bicycling, cross-country skiing, folk dancing. Many older people enjoy these exercises. But there are other possibilities, such as modified aerobic dancing, calisthenics, and yoga. People who have kept in good condition may be able to participate in a wider range of activities. It is very important to tailor your program to fit your own level of ability and special needs.

How Much Exercise is Really Necessary ?

Here's a fact: the more exercise you do, the more you are reducing your cardiovascular risk. While the IOM is now on record as saying we "need" to do an hour a day of exercise, the fact is that if we did two hours a day we'd be even better off. Those of you who can fit in an hour or two of exercise a day need read no further.

But for the rest of us, the real question is : How much exercise do we really need in order to see at least some substantial cardiovascular benefit?

More than 40 studies in the scientific literature document that cardiac risk can be reduced by 30 - 50% by regular, moderate exercise - exercise averaging far less than one hour per day.Women who exercised more than this reduced their risk even more, but the point is that 20 minutes a day was enough to gain a substantial improvement in cardiac risk.