“Exercise” is a very broad term. Exercise can be just about anything that gets a person moving: be it a targeted workout, a sport, a hobby, or even housework. Exercise can also include habit changes like using the stairs and avoiding the elevators. But above all, exercise should be fun.

Exercise may include aerobic activity or strength training. Aerobic activity is one that uses multiple large muscle groups to move continuously in rhythm. This is also called “cardiovascular exercise,” as the heart beats faster and the respiration rate increases to meet the increased oxygen demands of more activity. Aerobic exercises include running, stair-climbing, jumping rope, swimming, bicycling, and dancing.

Strength training includes activities done with weights or resistance. These help to burn calories – as does aerobic exercise – but also builds muscles, helps to develop stronger bones, reduces risk of injury, boosts stamina, and can even improve chronic health problems like diabetes, back pain, and obesity.

Obesity

The energy expenditure of exercise helps manage and even prevent obesity. Aerobic exercise helps to reduce body weight by reducing fat and preserving lean body mass. Brisk walking is one of the simplest forms of aerobic exercise. Strength training helps to increase muscle mass, raising the rate at which the body burns calories and effectively burning fat. 30 to 45 minutes of physical activity of moderate intensity, three to five days a week, is a reasonable goal.

Hypertension

Exercise helps lower high blood pressure. It also increases blood flow throughout the body, and makes the blood more fluid so it flows easier. Regular aerobic activity, even of moderate intensity, helps to control hypertension. Aerobic activity, like walking, jogging, running, or cycling, along with strength training, is good for the blood pressure. Even a single session lowers blood pressure and the effect can last up to a day.

Diabetes

Exercise helps to prevent type 2 diabetes by controlling weight gain, a major contributor to diabetes. Exercise also contributes to the overall health of a diabetic, by helping to reduce stress, keeping a check on blood cholesterol and other lipids, and protecting the heart and blood vessels from damage. Exercise, both aerobic and strength training, improves quality of life for diabetics. Treatment of diabetes ideally begins with a minimum of thirty minutes of exercise each day.

Note: Diabetics need to take special care to protect their feet while exercising, including wearing appropriate shoes, as the disease can have a damaging effect on feet.

Arthritis

Proper exercise of adequate intensity helps to keep the bones, muscles, and joints healthy. It prevents stiff joints, keeps a good range of mobility, and makes joints flexible. Regular exercise reduces weight, which lightens the load on the joints in the legs. Strength training increases the weight bearing capacity of joints, and aerobic activity makes the muscles and joints work more efficiently. Exercise should be avoided when the arthritis flares up and the joints are excessively painful and inflamed.

Bad/Weak Back

Exercise helps to strengthen the back, and also improves movement and flexibility. It prevents stiffness and pain in the back, stabilizes the spine by making the surrounding muscles stronger, and helps maintain posture.

Bad/Sore Knee/Wrist/Joints

Exercise offers benefits for people who have repeated and persistent joint aches. It maintains joint motility and muscle strength and helps build stronger bones.

Besides aerobic activity, exercises for flexibility and strengthening benefit sore joints. Heavy weights should be avoided. An acutely inflamed, painful joint should be allowed to rest for a while, and exercise should be reintroduced gradually.

Sciatic Nerve

Exercise is a must to treat problems of the sciatic nerve, a long nerve in the upper leg. The nerve, when damaged or stressed, causes shooting pains that originate in the lower back and radiate to the thigh. Walking and gentle stretching exercises help people with problems of the sciatic nerve.

Non-Disease Specific Benefits

Exercise also keeps the heart and blood vessels healthy, and prevents them from damage due to toxins and chemical wastes in the body. It raises the levels of good fats - like high density lipids (HDLs) - and reduces levels of harmful fats - like low density lipids (LDLs) - in the blood. It helps prevent heart attack, stroke, and alleviates many chronic conditions.

As a broad rule, at least 30 minutes of activity, five days a week is a good minimum goal. More may be required if weight loss is the goal.

At least two hours and 30 minutes a week of moderate aerobic activity, like brisk walking or swimming, or one hour and 15 minutes a week of vigorous aerobic activity, like running, is a good goal over a week.

Strength training is good at least twice a week.