Good health requires regular exercise. On a daily basis walking is an easy mode of exercise . It is the best possible exercise: free, enjoyable and a natural part of our everyday life. It is therefore the best way to keep fit on a daily basis. 

Exercise:

• Exercise not only burns fat

• Increases the muscle mass as you tone up. This increase in muscle mass is a key factor in weight loss as muscle burns more calories than fat does. 

• One needs to start exercising at a pace and duration that suits one’s fitness level.

• One should aim for at least 30 minute of moderate activity on at least 3-5 days a week.

• As an integrated programme, exercise combined with healthy eating will help to improve body shape

• Exercise increases oxygen supply, which stimulates the immune system, repairing injured tissue.

• Any weight-bearing exercise ie.walking ,is an essential in the battle against Osteoporosis as it maintains bone density. Bones are like muscles, in that they get stronger and denser as you place more demands on them.

• Physical exercise is also great for the mind, as it releases Endorphins which is a natural antidepressant.

• Exercise has a positive effect ones physical and mental state.

Sedentary life-style increases the risk of:

• Obesity

• High blood pressure

• Coronary heart disease

• Diabetes

• Depression

Primary Recommendation—

To promote and maintain health, all healthy adults aged 18 to 65 years need :

• Moderate-intensity aerobic physical activity for a minimum of 30 min on five days each week is usually equivalent to a brisk walk that noticeably accelerates the heart rate, can be accumulated toward the 30-min minimum by performing bouts each lasting 10 or more minutes
• Vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week which is by jogging and causes rapid breathing anda substantial increase in heart  rate.                                                                                  

Every adult should perform activities that maintain or increase muscular strength and endurance a minimum of two days each week.

Because of the relation between physical activity and health, persons who wish to further improve their personal fitness, reduce their risk for chronic diseases and disabilities or prevent unhealthy weight gain may benefit by exceeding the minimum recommended amounts of physical activity.

Do you want to get the most out of those 30 minutes on the treadmill, or any kind of cardio exercise? You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods of determining target heart rate because it takes into account resting heart rate..

Steps to find your Target Heart Rate

1. Find your resting heart rate as soon as you wake up.

You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR.

For example, (76 + 80 + 78) / 3= 78.

2. Find your maximum heart rate and heart rate reserve.

Subtract your age from 220. This is your maximum heart rate (HRmax).

For example, the HRmax for a 24-year-old would be 220 - 24 = 196.

3.Find your heart rate reserve (HRmaxRESERVE)

Subtract your RHR from your HRmax. heart rate reserve (HRmaxRESERVE).

For example, HRmaxRESERVE = 196 - 78 = 118

4. Calculate the lower limit of your THR.

Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer.

For example,(118 * 0.6) + 78 = 149.

5. Calculate the upper limit of your THR.

Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer.

For example, (118 * 0.8) + 78 = 172.

Divide the values obtained in steps 4 and 5 by the number 6 to obtain your THR in beats per ten seconds.

For example,

• 149 / 6 = 25 (lower limit)

• 172 / 6 = 29 (upper limit)

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