As little as thirty minutes of exercise five days week can make a big difference to your well-being.

The heart is a muscle and like any other muscle, it works better and more efficiently when it is in shape. Exercise makes the heart stronger, helping it to pump more blood with each heartbeat. A well-conditioned heart can pump a large amount of blood with fewer heartbeats than a weak heart. Exercise makes the heart more resistant to stress, heart attack and heart disease.

Physical inactivity is a major cause of heart disease. Exercise can control diabetes and also reduce excess body weight, cholesterol levels and high blood pressure.

Aerobic exercises such as walking, jogging, swimming, running and bicycling are ideal exercises for improving the functioning of the heart. They make the heart work harder to pump blood and therefore, more oxygen is delivered to the body’s cells.

Being busy or active either in the office or with household chores does not provide the benefits of regular exercise. Aerobic exercises can condition the heart and lungs if performed adequately. A minimum of 30 minutes of exercise, 3 to 5 times a week is essential. Simple, moderate intensity activities such as walking, climbing stairs or gardening will keep your heart healthy, fit and strong.

Osteoporosis is a bone-weakening disease that develops gradually and makes bones fragile and susceptible to fracture. This affects women especially as they begin to lose bone density after the age of 30.

Surgeon and fitness consultant Dr Jukar says, “Weight bearing exercises can improve calcium deposition in the bones, building strength and stamina and increasing bone density. People who exercise regularly are less likely to suffer from fractures or bone injuries and ailments such as arthritis; osteoporosis and back pain can be reduced or prevented with regular exercise.”

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