Exercise is essential for maintaining a healthy weight, preventing diseases, increasing energy, and boosting self-esteem. It is important to consult a doctor if you have chronic illnesses and start with mild exercises, gradually increasing to 30-60 minutes most days of the week. Incorporating exercise into daily routines and finding enjoyable activities can help make exercise a habit.

1. All About
Exercising
WHAT YOU SHOULD KNOW

2. Why is
exercise
essential?
Regular exercise maintains a healthy weight. Exercise can help
prevent excess weight gain or help maintain weight loss.
Exercise helps fight health conditions and diseases. It prevents
many diseases including diabetes, heart disease, kidney disease.
Exercise helps control blood pressure and cholesterol.
Exercise boosts energy and builds strength.
Exercise builds self-confidence and self-esteem.
Exercise promotes better sleep.

3. What type of
exercise is
beneficial?
Walking
Doing household chores
Gardening
Taking part in a sport
Aerobic exercises (jogging, swimming, biking, climbing
stairs, hiking)

4. Can anyone
exercise?
Yes, anyone can exercise, but it is important
that the type of activity is right for you,
depending upon the-
 Age
 Physical condition
 Level of ability
However, if you have any chronic illnesses, it's
important to check with your doctor before
you start.

5. How often should
one exercise
One should start with mild
exercises for 10 to 15 minutes a
day, if you have not exercised for a
while and then build up gradually
to more strenuous exercises, such
as aerobic exercises, and extend
the time until you reach 30 to 60
minutes most days of the week.

6. Is it important to
stretch before and
after exercising?
Yes, it is important to stretch before and after
exercising as it helps to prevent injuries and
strengthens your muscles and bones.
1. It reduces muscle tension makes your body
feel more relaxed.
2. It helps to increase your range of motion. The
more you stretch, the more flexible you will
become and less prone to injury.
3. It helps to prevent muscle strains.
4. It helps to prevent joint strains.
5. It reduces the risk of having back problems.
6. It builds up body for a strenuous workout.
7. It helps to increase ‘body awareness’.

7. How can I find time to exercise?
Exercise while watching TV- You can do stretching exercises or use free
weights or exercise equipment such as an exercise bike.
Exercise around the neighborhood. You can bike to the store, work in the
garden, mow the lawn, or take out a ball or Frisbee and offer to play a game
with the kids.
Exercise at work. You can park your car at a distance or get off the bus a
stop early and walk 10 minutes to the office. You can take the stairs instead
of the elevator, take a brisk walk on your lunch hour, or join the team if your
company participates in recreational sports.
Schedule your workouts like you schedule your meetings.
Set Your Alarm Early- Get up even earlier.
Join the most convenient gym possible.
Enlist family, friends, co-workers and even the family pet.

8. How can I
make
exercise a
habit?
Check Check your progress: see if you can walk a longer distance or exercise for longer
periods of time without getting tired
Stay Positive Stay positive: don't worry if you do not see progress right away. It may take weeks
before you notice any change
Fun Make exercise fun: exercise with a group or exercise to music
Alternate Alternate your routine: walk one day, dance the next
Find Find a partner, someone to exercise with you- Knowing that your friend will soon be at
your doorstep ready for a walk can help keep you motivated.
Choose Choose something you like to do like gyming, swimming, cycling, playing some kind of
sport.

9. Thank You!