1. Exercise for the busy personBy
Stephanie Pollard, MPH
Health Workshops R Us

2. Physical Exercise
Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health. It is performed for many different reasons.
These include strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance and for enjoyment. Frequent and regular physical exercise boosts the immune system, and helps prevent the “disease of affluence" such as heart disease, cardiovascular disease and obesity.

3. Other Benefits of Exercise
It also improves mental health and helps prevent depression.
Childhood obesity is a growing global concern and physical exercise may help decrease the effects of childhood obesity in developed countries.
Moderate exercise has been associated with a 29% decreased incidence of Upper Respiratory Tract Infections (URTI).

4. Heart and Exercise
Biomarkers of inflammation such as C-reactive protein, which are associated with chronic diseases, are reduced in active individuals relative to sedentary individuals, and the positive effects of exercise may be due to its anti- inflammatory effects.
Active exhalation during physical exercise helps the body to increase its maximum lung capacity.

5. Exercise benefits
Active exhalation during physical exercise helps the body to increase its maximum lung capacity. This results in greater efficiency, since the heart has to do less work to oxygenate the muscles, and there is also increased muscular efficiency through greater blood flow.
Consciously breathing deeply during aerobic exercise helps this development of the heart and lungs

6. Aerobics
Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio- vascular fitness).
It is usually performed to music and may be practiced in a group setting led by an instructor, although it can be done solo and without musical accompaniment.

7. Stomach
An excess of visceral fat is known as central obesity, or "belly fat" the "pot belly" or "beer belly" effect, in which the abdomen protrudes excessively. There is a strong correlation between central obesity and cardiovascular disease.

8. Exercise
Bodyweight exercises are strength training exercises that do not require free weights; the practitioner's own weight provides the resistance for the movement. Movements such as the push- up, the pull-up, and the sit-up are some of the most common bodyweight exercises.

9. Stretching
Stretching is a form of physical exercise in which a specific skeletal muscle (or muscle group) is deliberately elongated to its fullest length (often by abduction from the torso) in order to improve the muscle's felt elasticity and reaffirm comfortable muscle tone.[1] The result is a feeling of increased muscle control, flexibility and range of motion. Stretching is also used therapeutically to alleviate cramps.

10. Stretching
Stretching often occurs instinctively after waking from sleep, after long periods of inactivity, or after exiting confined spaces.
Many athletes stretch deliberately before or after exercise in order to increase performance and reduce injury.
Stretching provides a large increase in individual range of motion (ROM).
Swimming is an activity that can be both useful and recreational.

11. Swimming
Recreational swimming is a good way to relax, while enjoying a full-body workout.
Swimming is an excellent form of exercise. Because the density of the human body is very similar to that of water, the water supports the body and less stress is therefore placed on joints and bones. Swimming is frequently used as an exercise in rehabilitation after injuries or for those with disabilities.

12. Walking
Sustained walking sessions for a minimum period of thirty to sixty minutes a day, five days a week, with the correct walking posture, reduces health risks and has various overall health benefits.[
Such as reducing the chances of cancer, type 2 diabetes, heart disease, anxiety and depression.
Many people walk as a hobby, and in our post- industrial age it is often enjoyed as one of the best forms of exercise.[23]

13. Walking
Walking is the most basic and common mode of transportation and is recommended for a healthy lifestyle, and has numerous environmental benefits.
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14. Walking Benefits
Life expectancy is also increased even for individuals suffering from obesity or high blood pressure.
Walking also increases bone health, especially strengthening the hip bone, and lowering the more harmful bad low-density lipoprotein (LDL) cholesterol, and raises the more useful good high- density lipoprotein (HDL) cholesterol