How Weight Loss Can Cure Many Diseases

Here are some examples to get you thinking about how to increase your endurance activities:

* Walking
* Yard and garden work
* Cycling
* Skating
* Swimming
* Tennis
* Dancing

Flexibility Activities: (4-7 days a week)

Flexibility activities help you move easily, keeping your muscles relaxed and your joints mobile. Regular flexibility activities can help you live better and longer, so that your quality of life and independence are maintained even as you get older. Flexibility activities include gentle reaching, bending, and stretching of all muscle groups.
Here are some ideas to help you increase your flexibility activities:

* Gardening
* Mopping the floor
* Yard work
* Vacuuming
* Stretching exercises
* Golf
* Bowling
* Yoga
* Curling
* Dance

Strength Activities: (2-4 days a week)

Strength activities help your muscles and bones stay strong, improve your posture and help prevent diseases like osteoporosis. Strength activities are those that make you work your muscles against some kind of resistance, like when you push or pull hard to open a heavy door.
To ensure good overall strength, try to do a combination of activities that exercise the muscles in your arms, mid-section, and legs. Strive for a good balance - upper body and lower body, right and left sides, and opposing muscle groups (e.g., both the front and back of the upper arm).
Here are some ideas to increase your strength activities:

* Heavy yard work
* Raking and carrying leaves
* Lifting and carrying groceries (not to mention infants and toddlers!)
* Climbing stairs
* Exercises like abdominal curls and push-ups
* Weight/strength-training routines

Duration of Exercise

For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type ,of muscle strengthening activity and stretching at least twice a week. However, if you are unable to do this level of activity, you can gain substantial health benefits by performing 30 minutes or more of moderate to intense physical activity a day, at least five times a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity.

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