Keeping Fit

In the National Health Survey, Australia, published in May 1992, some interesting facts appeared regarding exercise.

1. 65% of the population (over 15 years of age) engaged in some form of exercise during the two weeks prior to the interview.
2. Walking exercise was the most common, being reported by 45% of the respondents.
3. Vigorous and moderate exercise was more likely to be undertaken by younger age groups, with walking exercise more likely among the middle to older age groups.
4. Males were more likely to undertake vigorous or moderate exercise, while females were more likely to choose walking
5. Persons who engaged in walking exercise tended to exercise more often and for a longer amount of time than those engaging in vigorous or moderate exercise.
6. Persons who were classified as overweight or obese were less likely to exercise than those who were of normal weight.
7. Current smokers were less likely to have exercised than ex-smokers or persons who had never smoked.

There are many reasons why we should exercise on a regular basis

1. Exercise aids digestion.
2. It aids in the utilization of the nutrients in our food, especially iron, calcium, protein and carbohydrates.
3. It maintains healthy bone structures.
4. It aids in fat loss.
5. It increases the formation of red and white blood cells.
6. It increases the oxygen and lung capacity,
7. It helps the body resist some respiratory diseases.
8. It strengthens the heart muscle, thereby increasing the size of the coronary vessel.
9. It maintains the elasticity of the arterial walls.
10. It appears to increase the number of High Density Lipo-proteins in the blood stream (see page on cholesterol)
11. It appears to increase the basal metabolic rate (BMR).
12. It is an outlet for frustration, a safety valve for aggression and depression.
13. It retards the aging progression.
14. It counteracts obesity.
15. It promotes better sleep patterns.

What is physical fitness?

Physical fitness refers to the capability of the cardio-respiratory (heart, blood vessels and lungs) and muscular systems to function efficiently.

Physical fitness is not health; large muscles; a guarantee of long life; beauty; elevated social status; or success — but it will help you achieve these things.

The key to fitness is to exercise regularly, at whatever pace you set yourself, ideally for a period of at least 20 minutes continuous, at least 3 times a week, and vigorous enough to raise your heart rate, but not so vigorous that you cannot keep up a conversation while exercising.

What can you do? Just a few suggestions:

1. Brisk walking
2. Swimming
3. Cycling
4. Circuit training
5. Aerobics

How to increase your exercise without even trying

1. Take the stairs instead of the elevator,
2. Park at the far end of the carpark when you do your shopping
3. Walk to the corner store instead of taking the car.

Too hot? too cold? too wet? No excuse! If you are within driving distance to a big shopping complex, take the car, then walk -- briskly -- the whole length of the shopping centre and back, without window shopping. Repeat as many times as needed, depending on the size of the shopping centre. Then, when you have finished, you can walk briskly back to that shop where your eyes momentarily glimpsed something you just had to have (so long as it is not food!). You will have completed your exercise in air-conditioned comfort.

Good exercising!

By the way, in the Free Health Course available on the page Free Health Courses you will find an excellent lesson called "Active for Life". You really must read that one.

The bottom photo was taken from the top of Tunnel Rock, in the North of Western Australia. It was good, enjoyable exercise climbing to the tunnel part. And what a view when we got there!