GENERAL INFORMATION

There is no single "perfect" fitness program. However, most of the basic principles of nutrition and exercise apply to all individuals: maintaining a healthy weight; eating a nutritionally balanced diet; and engaging in routine physical exercise.

Besides helping to manage your weight, regular physical activity:

	Increases physical fitness
	Helps build and maintain healthy bones, muscles and joints
	Builds endurance and muscle strength
	Lowers risk factors for cardiovascular disease, colon, cancer, and Type 2 diabetes
	Helps to control blood pressure
	Promotes psychological well-being and self-esteem
	Reduces the feeling of depression and anxiety

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THE EXERCISE PYRAMID

Now that you've been convinced of how important physical activity is to your health and well being, the next step is incorporating it into your life. The Physical Activity and Exercise Pyramid advises us on how to do so.

The bottom of the pyramid consists of daily physical activity or the workout you get from your daily routine: grocery shopping, going to classes, house cleaning or other chores. The 2000 Dietary Guidelines for Americans recommend that we aim to accumulate at least 30 minutes of physical activity on most days of the week. If done appropriately, these " lifestyle exercise can be as effective as a visit to the gym.

It is not absolutely essential to complete the half-hour of exercise in one go. Any exercise that lasts at least 10 minutes can be added up over the course of the day.

To add more daily activity into your life:

	Take the stairs instead of the escalator or elevator.
	If possible, walk to do your errands instead of driving or park farther from your destination     and walk the rest of the way.
	Walk to classes instead of taking the campus loop
	At the grocery, walk up and down every aisle or carry a basket (when possible) instead     of pushing a cart.
	If you golf, carry your clubs or pull a golf bag instead of riding in a cart.
	Go outside: mow the lawn, rake leaves, garden, wash your car.

The second level from the bottom of the pyramid consists of more intense activity such as aerobic, flexibility and strength exercises. Flexibility exercises involve stretching the major muscle groups such as in yoga. Strength exercises, such as push-ups, squats, lunges and weight training, are important for the maintenance of muscle mass as well as development. Both types of exercise also help build and maintain your bones. It is recommended that activities for strength and flexibility should each be carried out 2 to 3 days per week.

Endurance or aerobic training involves at least 3 sessions a week lasting 20 to 30 minutes, at an intensity that causes mild sweating and rapid breathing, but does not prevent you from speaking. All movement-intense activities that involve the large muscle groups (hips and legs) are suitable, such as running, cycling, swimming or cross-country skiing, as well as cardiovascular training in fitness classes and on fitness equipment.

These types of activity conditions the heart and lungs by increasing the efficiency of oxygen uptake by the body, the degree of which depends upon:

	1. how often you engage in aerobic activity
	2. how hard you work
	3. the duration of the exercise

The best exercise program includes both aerobic and strength and flexibility activities. Circuit training has become a popular way to combine the two.

Recreational activities are those that we enjoy doing in our leisure time such as bowling, golf, and other sports; dancing; martial arts; and outdoor activities such as canoeing, biking, and hiking. The recommendation for these activities is 2-3 days/week.

The tip of the pyramid are activities we should do less often such as watching TV, talking on the phone, working at the computer, or other activities that involve sitting.

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ADVICE FOR TODAY

	Engage in 30 minutes or more of moderate physical activity most, preferably all, days of     the week. Remember, this can be broken down into sequences of at least 10 minutes     each.
	Become physically active if you are inactive. Start at the base of the pyramid and work     your way up. Spend the least amount of time in the "inactive" zone. Try not to sit for     more than 30 minutes at a time.
	Warm-up and cool-down, including stretching, should be a part of every activity/exercise.
	If you are already active, you can gain even more health benefits by increasing the time     that you are physically active or by taking part in more vigorous activities.
	Maintain a flexible schedule- do what you can, when you can, and don't feel guilty if you,     miss a day or two; consistent activity over months or years is most important.
	Choose activities that you enjoy and fit into your lifestyle.
	Balance your activity/exercises with healthy eating patterns.

Take a 5 Minute Stretch Break!