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Almost everyone knows someone who states that exercise improves their sense of well-being and overall health. What is less well-known is increasingly, research is demonstrating that regular physical activity can help reduce the risk of heart disease and many other chronic conditions, including hypertension, diabetes, osteoporosis, colon cancer, obesity and depression. Yet, most Americans do not exercise enough to obtain these benefits. Whether sustained or intermittent, physical activity has the potential to diminish the risk of coronary artery disease through a number of mechanisms, as long as the total amount of daily exercise is sufficient to expend at least 200 calories. Inactivity raises the risk of coronary artery disease, as much as high cholesterol, high blood pressure and cigarette smoking. A lack of physical activity may be implicated in as many as 250,000 deaths per year in the U.S. At the beginning of 1985, the prevailing prescription for physical fitness was developed by the American College of Sports Medicine - 20 minutes of aerobic exercise (activity intense enough to produce perspiration) three times a week. This recommendation was overturned in February 1995, when the American College of Sports Medicine and the Center for Disease Control issued new, less stringent recommendations, advising all adults to perform a total of 30 minutes of moderately intense exercise (no sweat required) on most, preferably all, days of the week. These exercise guidelines are more user-friendly. Physical Activity/Routines Many sedentary Americans may welcome the news that they can accrue the recommended 30-minute minimum from short bouts of activity as they go about their daily lives, and that it is not essential to embark on a formal exercise program. Activities like climbing stairs, mowing the lawn, playing actively with children or dancing can confer substantial benefits, as long as these activities are performed at an intensity corresponding to that of a brisk walk (at a rate of three to four miles per hour). Intermittent bouts of physical activity can promote health, even if they are as short as eight to 10 minutes each. Not everyone will be able to perform a half an hour of moderately intensive activities, either because they are out of shape or because of medical problems, such as arthritis or heart disease. However, the recommendations of the expert panel suggest that people who ride in a golf cart ought to try walking and pulling a handcart or carrying their clubs. People who fish sitting down should try it standing up, and people who take slow walks can gradually pick up the pace. Those who drive might consider parking farther from their destination in order to take a brisk walk. Performing any of the following moderately intensive activities for 10 minutes will expend between 40 and 70 calories:

• brisk walking
• cycling at the rate of 10 miles per hour or less
• swimming (side stroke)
• general calisthenics (arm, leg and abdominal exercises)
• table tennis
• pulling a handcart when golfing
• canoeing leisurely
• mowing the lawn with a power mower

• brisk walking uphill or with a load
• cycling at more than 10 miles per hour
• swimming (fast treading or crawl)
• aerobics
• stair climbing
• cross-country skiing
• singles tennis or racquet ball
• stream fishing
• canoeing rapidly
• mowing the lawn with a push mower

Questions

Is regular exercise beneficial? Are there any risks involved? What type of activity do you recommend? How can I overcome my barriers to exercise? Who can I turn to for support and advice? Are there any precautions to be aware of before an exercise regimen is started?