We are a sedentary nation of couch potatoes addicted to computer games, TV, and spectator sports. We need exercise! Children who once were off the charts in exercise demand, now sit; and way too much – 17 percent are overweight or obese, largely due to sitting. This makes them prone to adult type 2 diabetes, with its dire complications.

Pregnancy: Moms to-be, you need to get out and get going! Research shows that moderate exercise increases placental blood flow and decreases risks of pregnancy. When you exercise, so does your baby. It decreases baby’s resting heart rate and birth weight – important conditioning parameters.

Exercise may help:

  • Control weight – the metabolic rate increases, burning more calories even at rest!
  • Increase lung capacity and recharge oxygen supply
  • Improve blood pressure, circulation, and strengthen your heart
  • Lower cholesterol and improve blood flow in the arteries – it can even help reverse arteriosclerosis!
  • Relieve stress, tension, depression, and improve sleep naturally – without a pill!
  • Promote the body’s ability to get rid of toxic wastes.
  • Improve metabolism – stabilizes blood sugar.
  • Strengthen the bones and counteract osteoporosis
  • Increase physical strength and tone of muscles by improving oxygen utilization.
  • Improve posture and decrease back problems
  • Prevent the big C word – CANCER

What kind of activity is best?

Walking is the ideal exercise. Other good activities include swimming, cycling, gardening, and yard work. One of the special benefits of exercising outside is that you can combine at least three of the health principles: sunlight, fresh air, and exercise.

A daily program of at least thirty to forty minutes is best for maximum benefit. The important thing is that you enjoy what you do and do it regularly.

Exercise Precautions

  1. Start slowly and progress gradually.
  2. It is better to exercise before a meal than right after a meal.
  3. Allow time to warm up and cool down.
  4. Discontinue your exercise and see your physician should you have any of the following symptoms:
    1. Pain in the chest, teeth, jaw, neck, arms, bones, or joints.
    2. Difficulty in breathing, light-headedness, or fainting
    3. Irregular heart rate during exercise or recovery period
    4. Excess fatigue
    5. Recurrent nausea or vomiting occurring after exercise

A balanced and well-planned exercise program is one of the wisest investments you can make. Choose an activity that you enjoy and stick to it. Have fun and feel better every day!

Comments ( 22 ) Leave a Comment
  1. 1 Jim Jun 18, 2012, 4:06 AM PDT

    When y’all had a program here in TX, you had us walk 15 minutes after each meal. Is that not best any more?

  2. 2 Trudie Jun 26, 2012, 3:27 AM PDT

    We still encourage taking a leisurely walk after meals. We will do anything to encourage more movement, as the average individual today, does not move enough! The article above is referring to heavy duty hard core aerobic type of exercise.

  3. 3 Judy Anne Nov 27, 2012, 12:59 AM PST

    I need some support and education for a healthy lifestyle

  4. 4 Rebecca Feb 27, 2013, 9:00 PM PST

    I have a significant amount of weight to loose and am concerned about loosing muscle.  Is walking and a good diet enough to prevent muslce loss?  I added resistance training and it slowed my weightloss so I decided to stop for now.  Is that a healthy choice until I loose all my weight?

  5. 5 Tobias Mar 6, 2013, 11:48 AM PST

    i prefer sports like soccer and basketball. walks arent really my thing.

  6. 6 Queen Mar 22, 2013, 11:51 PM PDT

    I make small runs when doing my house chores. This helps especially when I am taking tras outside, or doing my laundry.

  7. 7 Joey Apr 9, 2013, 7:10 PM PDT

    l learned a lot it really helped me

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  9. 9 Melinda Jan 21, 2014, 3:14 PM PST

    Would hiring/purchasing a treadmill be advisable as it is not always possible to go outside to walk. Also I’m obese, would 10 min/day for 2 weeks then increase in 10 minute increments every 2/52 be conducent to healthy exersice- my goal is to reach 1 hr/day 6 days/wk. I do have a sore back so walking is my only choice I think.

  10. 10 Sheila Mar 19, 2014, 5:14 PM PDT

    Need to put in caption, I am Deaf I could not understand this Dr.Neil saying

  11. 11 Sharon May 3, 2014, 11:33 PM PDT

    Rebecca, resistant exercises are very beneficial for you when losing weight as the more muscle you have the more fat you burn.  You may have experienced a stop in weight loss simply because when you put muscle on it weighs more that fat but takes up less room.  So you should continue and see if your clothes feel loser.  Don’t go too much on what the scales say.  And walking is fine and won’t take away your muscle.  As you get fitter you can try HIIT cardio which is very effective in cardio, fat burning, and maintaining lean muscle.  Don’t give up! :)

  12. 12 Maviene Apr 27, 2015, 7:24 PM PDT

    Is it better to exercise before or after a meal?

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  15. 15 Ron Jul 15, 2018, 9:38 PM PDT

    It’s not safe anymore to walk outside on the bike path behind our house anymore.  The churches need treadmills for people to walk on twice a day for 30 minutes each as you suggest. We see videos all the time at the health seminars held approximately every two months, but then we go away not doing what was said on the video, because we don’t prepare the food, and we don’t exercise.  We learn a lot, but never apply it.  That is what the average person does in life.  Most of us need regimentation in our lives like in the military, or we just will not do it, and regimentation and discipline in most of our lives is never going to happen without some type of program that is available twice a day for a half hour, and regular cooking demonstrations and places to purchase the ingredients and prepare foods.  Merced, California doesn’t have either.  Most of our homes are just not set up to follow your video instructions even if we have the videos which most of don’t have, and not everybody can watch online with their families in a tiny office or on a laptop.  I would suggest youtube, but youtube is no longer available on most televisions like it was before, because they have stopped making it available via our television sets.

  16. 16 Dollie Oct 16, 2018, 5:32 AM PDT

    How can you exercise this thing when there is nothing about it to worry about on thesis builder tool. I think that people should be able to work on it and try to have something about it.

  17. 17 Rodney Dec 14, 2018, 7:41 AM PST

    I tried playing hockey with those who wanted me to play it on eishockey-online.com, but it was really hard. I was looking at something else from them and it was nothing new to me too.

  18. 18 Andrew Aug 12, 2019, 7:50 PM PDT

    Can my wife do something else besides walk she broke both feet When she fell.  Can she do something other than walk to keep her weight down??

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  20. 20 Alex Dec 13, 2019, 6:59 AM PST

    Since I’m working in the office, and sitting all day in front of the computer, my back hurts. And I learned that proper sitting and exercise will lessen my back problem. Now I see to it that I exercise 4 times a week.

    Now my back didn’t hurt while sitting all day, or when playing paper io real players on my computer.

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