The increase in physical activity can give you a longer life and better health. Exercise helps prevent heart disease and many other problems. Exercise builds strength, gives you more energy and can help reduce stress. It is also a good way to curb your appetite and burn calories. Increased physical activity can benefit almost everyone. Most people can begin gradual, moderate exercise for themselves. If you think you can not exercise safely for any reason, talk with your doctor before starting any new exercise program. In particular, your doctor needs to know if you have heart trouble, high blood pressure or arthritis, or if you often feel dizzy or have chest pains. Exercises that increase your heart rate and move large muscles (such as the muscles in your legs or arms) are best. Choose an activity you enjoy and that you can start slowly and increase gradually as you become used to. Walking is very popular and requires no special equipment. Other good exercises include swimming, cycling, jogging and dancing. Take the stairs instead of the elevator or walking instead of driving may also be a good way to start being more active. Start off exercising three or more times a week for 20 minutes or more, and work up to at least 30 minutes, 4-6 times a week. This can include several short bouts of activity duration in a day. Exercising during your lunch break or while doing daily chores can be a way to include physical activity if you are in a busy schedule. Exercising with a friend or family member can help make it fun, and have a partner to encourage you to continue doing so. You should start an exercise session with a gradual warming period. During this time (about 5-10 minutes), you should slowly stretch your muscles first, and gradually increase your activity level. For example, begin walking slowly and then pick up speed. When you are finished exercising, cool down for about 5-10 minutes. Again, stretch your muscles and allow the speed of your heart rate slow down gradually. You can use the same stretching exercises used during the warming period. At the end of this handout will show a number of exercises for your heating and cooling legs. If you work the upper body, be sure to stretch for the arms, shoulders, chest and back. Even small amounts of exercise is better than doing no exercise. Start with an activity they feel comfortable. As they used to exercising, try to keep your heart rate about 60% or 85% of maximum heart rate. "To find the target heart rate for you, subtract your age in years 220 (which gives your maximum heart rate), and then multiply that number by 0.60 or 0.85. For example, if you're 40, you subtract 40 from 220, which would give 180 (220-40 = 180). Then you would multiply this number by 0.60 or 0,85. This gives a 108 or 153 (180 x 0.60 = 108 and 180 x 0.85 = 153).As you begin your exercise program, you may want to use the lowest number (0.60) to calculate your target heart rate for exercise. Eventually, as your conditioning gradually increases, you may want to use the highest number (0.85) to calculate your target heart rate for exercise. Check your pulse by placing two fingers on the side of your neck and counting the beats for 1 minute. Use a watch with second hand to count the beats per minute. The surest way to avoid injury during exercise is to avoid trying to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Walk for a few minutes a day or several times a day. Then slowly increase the time and activity level. For example, increasing the speed of walking in the space of several weeks. If you feel tired or sore, ease up somewhat on the level of exercise you did, or relax for a day. Try not to give up entirely too quickly, but do not feel great right away! Talk to your doctor if you have any questions or think you are seriously injured. Most exercises will help your heart and other muscles. Resistance training is exercise that develops strength and endurance of large muscle groups of the body. Weight lifting is an example of this type of exercise. Exercise machines can also provide resistance training. Your doctor or a trainer at a gym can give you more information about exercising safely with weights or machines. Face a wall, standing about 2 feet from the wall. Keeping your heels flat and your back straight, lean forward slowly and press your hands and forehead to the wall. You should feel the stretch in the area above your heels (this area is shaded in the figure). Hold the stretch for 20 seconds and then relax. Repeat. Face a wall, standing about a foot from the wall. Support yourself by placing your right hand against the wall. Lift your right foot behind you and grasp it with his left hand. Gently pull your heel toward your buttock, stretching the muscles in front of the leg for 20 seconds. Repeat with left leg. Squat down and put both hands flat on the floor before him. Stretch your left leg back. Keep your right foot flat on the floor and lean forward with your chest toward your right knee, then gradually shift weight back to your left leg, keeping it as straight as possible. Hold the stretch for 20 seconds. Repeat the stretch with your right leg back. Lie with your back flat on the floor and both knees bent. Your feet should be flat on the floor, separated about 6 inches. Bend your right knee toward your chest and hold with both hands behind your right thigh to the knee. Slowly straighten your right leg, feeling gentle stretching in the back of his leg. Hold the stretch for 20 seconds. Repeat with left leg. ..

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