How much physical activity is enough?

Although it is difficult to prescribe the optimum amount of physical activity, it is important to note that any exercise programme has to be consistent for affecting some degree of weight loss. It is recommended that 30 minutes or more of moderate intensity physical activity, even if accumulated in intermittent short spells at least five days a week (preferably everyday) should form a daily routine of all adults. A single 30 minute stretch may have the first 5 minutes for warming up, 20 minutes of moderate intensity exercise and 5 minutes of cooling down to prevent muscle injury. In any exercise programme, intensity should be increased only gradually with professional advice, especially for those who are above40 years of age or have any health problems. In general, it helps to take stairs instead of lift, to take the glass of water yourself instead of asking somebody, walking to short distances instead of taking the car and in general being a little more active than before. The exercise selected by an individual should be pleasant, enjoyable, affordable and easy to do. Practically speaking, the benefits of exercise besides its role in weight management can be summed up as follows.