Get Physical: Exercise Regularly

As well as eating a well-balanced diet, it's important you take the right amount of exercise too.

More and more of us lead fairly sedentary lives. Fewer of us have manual jobs, we travel everywhere by car, bus or train and spend lots of time in front of the TV or computer.

That's why including some kind of regular exercise is so important. It preserves muscle tissue, helps you maintain a healthy weight and body fat level and reduces the risk of long-term ill health.

The benefits of regular exercise include:

• Major reduction in the risk of heart disease, stroke, diabetes and osteoporosis (brittle bone disease)
• Increased stamina
• Better posture
• Higher energy levels
• Stronger, more toned muscles
• Better shape and appearance
• More self-confidence

Start Gradually...
Try to cut down on the amount of time you spend on sedentary activities. Look for ways to increase your daily activity level.

You could:
-Get out of your chair whenever you can at home and work. Why not make a point of standing up when you're on the phone?

-Take the stairs instead of the lift. Park on the other side of the car park rather than next to the shops/stairs. Walk to the local post box, newsagent or cinema.

-Treat housework or DIY as an aerobic workout by turning on some music and getting stuck in.

Eventually you should aim to incorporate at least 20 to 30 minutes of a specific exercise on most days of the week. Plan activities you enjoy and which fit easily into your lifestyle. It might be walking, swimming, gardening, dancing or low impact aerobics. Try a variety of exercises - you'll find it more interesting.

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