Exercise - It's as Important as Eating

Regular exercise can improve your self-esteem and reduce the effects of stress.

Exercise lowers the risk of:

• Heart disease
• Diabetes
• Obesity
• Loss of bone density

Exercise has a favorable impact on:

• High blood pressure
• "Good" cholesterol levels
• Insomnia
• Weight control
• The effects of aging
• Stamina
• The strength and efficiency of the heart and lungs
• How fast you burn calories at rest

Getting Started

Begin with a low-level exercise program like brisk walking, bicycling or swimming. Gradually increase your efforts and the time involved, so that in 12 weeks you are doing one hour of moderate exercise, three times a week.

Some Tips

• Check with your physician before starting any exercise program.
• Do warm-up and cool-down stretches before and after any physical activity, even a short walk.
• Drink plenty of water before and after exercising.
• Plan family outings around physical activities like hiking, biking, roller skating, skiing or swimming.
• Don't quit if you get bored -- try something else!

Burning Calories

People burn the bulk of their calories (2/3 to 3/4) simply supporting basic body functions. How fast you burn calories at rest is called your metabolic rate. Although, people have different metabolic rates, exercising regularly can help to increase your rate.

In general, here's how much time it takes to burn 300 calories, a little less than a typical Big Mac.

• Brisk walking (4.5 mph)/hiking: 45 Minutes
• Biking (13 mph): 22 Minutes
• Skating: 54 Minutes
• Skiing: 33 Minutes
• Swimming: 36 Minutes