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Medical Encyclopaedia

Check out the A to Z guide of medical conditions. Read up about the most common medical conditions, their symptoms and find out what treatment and support is available.

D

Diabetes

Exercise Top Ten Tips

Introduction:

There are many excuses not to take exercise: too busy, too tired and too unfit are common ones. But exercising, or being active, for at least 30 minutes, five times a week will improve your health and help you live longer.

Scientific research has confirmed that physical exercise is an essential part of any weight-loss programme, while having a multitude of other health benefits. At any age, exercise can protect us against disease and even help make us better when we do get ill.

Here are ten top tips to help you get active:

1. Build up slowly. If you are new to exercise start with simple walking, just get your body used to moving a little more
   
2. Do something that fits into your everyday life like walking or cycling to work or the shops
   
3. Pick something you enjoy. This could be anything from swimming to salsa dancing. Find out what clubs and classes operate in your area
   
4. Try and use the stairs rather than the lift or escalator
   
5. Exercise with family or friends. Don't just watch your children or grandchildren playing - join in. Exercise is easier when it is a fun, social activity
   
6. Join a walking group. There are many locally organised walking groups who cater for all levels of fitness
7. If you spend most of your day at home remember housework, running up the stairs and gardening can all raise your heart rate
   
8. If you have an office-based job try to go for a brisk walk at lunchtime
   
9. Drink plenty of water when exercising, so you don't dehydrate
   
10. Set goals for yourself and reward yourself when you reach each one - but avoid treats or sugary or fatty snacks

  References:

This article has been written for PruHealth by Dr Foster Research. All Dr Foster Research (DFR) health content is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.