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Current Recommendations are 30-60 Minutes of Exercise, Everyday?


This is the latest advice to the public and many are surprised at the sheer quantity and confused as to what constitutes exercise.

Finding the time

For those of us with busy lives, fitting this into a day is not easy. Little time is left after a job, commuting, laundry, cooking and everything else. After a busy day do you feel like exercising anyway!? It is a struggle at first but many people are managing it and are reaping the rewards.

Dramatically reduced incidence of illness, you look and feel better, there are so many benefits to regular exercise it's worth making an effort. For a beginner 30-60 minutes everyday is far too much. You need to start much lower and build up gradually. Too much too soon will leave you injured.

What sort of exercise are we talking about?

Well, benefits can be obtained from nearly any activity that increases the rate of breathing. These can include gardening, brisk walking, climbing stairs. Any activity that requires a moderate effort and preferably one that can be done for a set period of time.

You could begin exercising for just five minutes a day, or every other day and slowly increase the minutes, or days, every week. After a month or so, the activity or exercise will soon feel easier to do. This is when you start to feel the benefits of regular exercise.

Take it further

Soon you may find you've established a regular routine. The exercise you're doing is becoming too easy or you want further challenges. This is the stage to experiment with other, perhaps more vigorous activities. Find your exercise strengths and see if there is a sport that matches.

The good thing about sports is having like minded people to play with. You may wish to test your ability by entering competitions or there maybe clubs you could join. Sports clubs and organisations can often open up a whole new way of life that can be very rewarding.

But, for now...

This may seem like a long way off today, but it's something well worth working to. However, when it comes to benefiting from exercise, even a small amount can do you good.

With regards to exercising everyday, even elite athletes would recommend one day off a week, you need to rest and recover at some time. Be sure to include exercise in your life and discover what it can do for you.

By Simon Gould author of http://www.fitnessbegin.com/ - Fitness, health and weight loss... Explained!


MORE RESOURCES:

New York Times (blog)

How Exercise Changes Our DNA
New York Times (blog)
Far less has been known about exercise and methylation. A few small studies have found that a single bout of exercise leads to immediate changes in the methylation patterns of certain genes in muscle cells. But whether longer-term, regular physical ...

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How Exercise Changes Our DNA - NYTimes.com
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We all know that exercise can make us fitter and reduce our risk for illnesses such as diabetes and heart disease. But just how, from start to finish, a run or a bike ride might translate into a healthier life has remained baffling. Now new research ...



Michigan State University Extension

Cultural exercise: Japan radio taiso
Michigan State University Extension
When you make your New Year's resolution to add more exercise to your daily routine, consider making it a cultural experience as well! One way to do this is by learning and trying the Japanese radio taiso that has been in existence for more than 80 years.



San Jose Mercury News

​The Best Fitness Tracker for Every Exercise
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Not only does it offer persistent heart rate monitoring, it can sense how warm your skin is and how much you sweat. That in addition to step counting and exercise tracking, of course. It also does it in a tough, good-looking package. The screen is easy ...
Jawbone UP Move Fitness Tracker ReviewLive Science
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Drug & Reference Information
Medscape
At each clinic visit, trained medical assistants or nurses asked patients two questions: "On average, how many days per week do you engage in moderate to strenuous exercise (like a brisk walk)?" and "On average, how many minutes do you engage in ...



Green Bay Press Gazette (blog)

Outdoor exercise essential for health, even in winter
Green Bay Press Gazette (blog)
Most people instinctively know that they feel less stress and are just plain happier after outdoor exercise, but a growing body of cutting-edge research verifies that direct exposure to nature is essential for health — physical, emotional and ...



GoLocal Worcester

Fit for Life: Exercise happens for a reason…
GoLocal Worcester
First, exercise not only makes you feel more desirable, it stimulates blood flow, which releases endorphins that release testosterone and other hormones. Second, you will have a better self-image and that enhancement leads to a greater sex drive. A big ...

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Voice of America

Researchers: Regular Exercise Changes Our DNA and Health
Voice of America
Swedish scientists asked 23 young, healthy men and women to exercise on stationary bikes with only one leg, several times a week for three months. Simple comparison of DNA taken from muscle cells in both legs showed considerable change in the more ...
Trickle down effect of exerciseThe Indian Express
Exercise's Epigenetic EffectsGenomeWeb
Endurance Sports Make Your DNA HealthierShape Magazine (blog)
Science Now
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Exercise for people in wheelchairs
Napa Valley Register
Today, let's jump right into our topic of the day: exercising tips for people who use wheelchairs. Whether you are new to a wheelchair or an “old-timer” to one, maybe you can pick up some new ideas. I know that we all want to keep on keeping on for as ...



DNAinfo

Jonathan Toews Wants Your All-Star Game Vote in Campy 80s Exercise Video
DNAinfo
Toews is featured in a new video - complete with '80s neon, cheese and camp - asking fans to "exercise" their right to vote for him and his teammates for a spot in the 2015 NHL All-Star Game. In the video, Toews is decked out in a tanktop, tiny shorts ...


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