Exercise Dr Rob Hicks Men are spending more of their working lives and leisure time sitting down, making it essential to exercise on a regular basis.

In this article

Why exercise? Ways to stay fit

Three types of exercise Safe routine

Exercise makes your body stronger, fitter and more flexible. It protects your heart and bones, keeps your weight at an ideal level, helps reduce stress and makes you feel good. It also reduces the risk of a range of illnesses including diabetes, heart disease and stroke.

Simple steps

A few small changes to your everyday life can make a big difference:

• Get up to change the TV channel instead of using the remote control
• Use the stairs instead of the lift or escalator
• Get off the bus one stop earlier
• Walk to buy a paper rather than driving

Experts recommend that everybody exercises for at least 30 minutes, five days of the week. You'll know you're doing enough when you feel yourself breathing a little bit harder and faster, and your pulse will be faster than usual.

It doesn't have to be the gym either. Walking, cycling, swimming and running are all simple, accessible and convenient ways to get a daily dose of exercise.

It doesn't matter what you do or where you do it - activity on a regular basis is what's important. Pick something you enjoy: if it feels like a chore then you're not going to do it.

1. Aerobic (also known as cardiovascular) is used to build fitness and endurance, and improve the absorption of oxygen by the lungs and its delivery around the body by the heart and circulation. Running, rowing and cycling are examples of aerobic exercise.
2. Anaerobic is used to build strength. Exercises are performed against resistance, for example, weightlifting.
3. Stretching is vital for developing the flexibility that protects muscles from injury.

• Always warm up by doing five to ten minutes of light aerobic exercise, such as running on the spot
• Once the muscles are warmed up, stretch for about five minutes
• Perform your chosen exercise
• Cool down by doing light aerobic exercise again for five to ten minutes and performing a few stretches
• Drink water to replace any lost during your workout

This article was last medically reviewed by Dr Rob Hicks in January 2007.
First published in April 2001.