Exercise and Feeling Fit For Life Part 2

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What You Can Do

Plan on making physical activity a part of your everyday life. Do things you enjoy. Go for brisk walks. Ride a bike. Dance. And don't stop doing physical tasks around the house and in the yard. Trim your hedges without a power tool. Climb stairs. Rake leaves.

The first step is to get at least 30 minutes of activity that makes you breathe harder, on most or all days of the week. That's called "endurance activity," because it builds your stamina. That way you can keep doing the things you need to do and the things you like to do. If you can't be active for 30 minutes all at once, get at least 10 minutes of endurance activity at a time. If you choose to do 10-minute sessions, make sure that they add up to a total of 30 minutes at the end of the day.

Even a moderate level of sustained activity helps. One doctor describes the right level of effort this way: If you can talk without any trouble at all, your activity is probably too easy. If you can't talk at all, it's too hard.

Studies show that endurance activities help prevent or delay many diseases that seem to come with age. In some cases, endurance activity can also improve chronic diseases or their symptoms.

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