Physical activity is a natural part of human life. But as we grow up our inclination and capacity to do exercises becomes less. This is because of our jobs, readily available transport and home based leisure such as watching television. Thus, it becomes necessary for an individual to have planned exercises. If he does not do so the body deteriorates and the bad effects of sedentary life e.g. high blood pressure, increase in cholesterol, start piling up. A human being needs to exercise to feel better and feel fit. Being fit relieves you of your tension and stress, thus improves your mental health too.

Fitness and exercises help our lungs, heart and muscle work more efficiently and does not make them bigger in size. A fit muscle is capable of more work. Physically fit people can transfer large amounts of oxygen from the blood to the muscles, allowing the muscles to work longer.

The heart pumps blood all over the body. The amount of blood reaching, for e.g. to the legs depends on how frequently heart beats and also on how much blood it pumps out at each beat. Thus exercise makes the heart muscle more elastic, so that at each beat it contracts more efficiently forcing out more blood. Thus fewer beats are needed to supply the required oxygen-bearing blood to the legs.


The best is to find a form of exercise that you like to do and can do easily. When you are ready for exercise routines, start slowly and never push yourself to a point where you feel uncomfortable. You should be able to carry out a conversation with someone exercising with you or next to you.

The different types of exercises that you can do are:

  • Walking
  • Fast walking
  • Cycling
  • Swimming
  • Jogging
  • Badminton
  • Tennis
  • Aerobics


Some body who has never exercised in his life show rather begin slowly. You should not exercise for longer. You should feel comfortable even if it is only for 5 minutes. Then when you start tolerating go on increasing the time steadily. Try to have atleast 2 to 3 sessions a week.
Do not take violent exercise (like a game of squash) only occasionally. Getting into an exercise pattern with short, regular sessions is far more effective than trying to achieve instant fitness in short bursts. 


Along with diet, exercises can reduce your weight. Thus this one of the main reasons for obese and over weight people to take on exercise. Running a kilometer burns off no more than the calories found in small piece of cake. But in the long-term, exercise increases the rate at which the body breaks down foods, so less of your intake is stored as fat reserves. Exercises helps to lower the levels of cholesterol in your body, which is responsible for major cardiac problems. Some smokers feel exercises help them to stop smoking. Exercises regularly help to maintain good mental health by relieved stress and tension.

  • Do consult your doctor if you suffer from high blood pressure, black outs, dizziness, heart disorders, diabetes, back pain or arthritis.
  • Do not exercise for more that 20 minutes at a time at first.
  • Gradually build up your session.
  • Don't exercise when you are tired, or feverish or sick.
  • Do stop and take rest if you become breathless or there is pain. Do warming up exercise like stretching before starting any strenuous exercises.
  • Do not enter competitive sport if you suffer from stress or tension.
  • At least wait for 2 to 3 hours before exercising after a meal.
  • Wear loose comfortable clothes during exercises.
  • Buy good shoes for exercising.