Your body adapts to what you do most often

Exercise is anything that gets your body moving, and regular exercise is one
of the best things you can do for your health — improving overall fitness and
reducing the risk of many long-term diseases.

Every fitness routine is built on the same few ideas, and one of them explains
the rest:

• Make exercise a habit, because **your body adapts to the type of
  activity you do most often**. Regular practice is what produces
  improvement.
• Build up slowly, so you get stronger, faster or more flexible without
  pushing too hard at once.
• Challenge yourself — slightly heavier weights, a few more minutes of
  walking, a faster pace.
• Mix up your workouts, to stay interested and to prevent injury and
  burnout.
• Show up regularly, even for short sessions.

The four types

Check with your provider before starting, especially if you have trouble
moving or balancing, or are worried exercise might not be safe for you.

Most people benefit from a combination. Your provider can help choose the
type and amount for your fitness level and health.

Fitting it in

It can seem difficult at first. **Start slowly, and break your exercise time
into chunks — even small amounts help**, and you can work up to the
recommended amount, which depends on your age and health.

You do not need fancy equipment, though the right tools make it easier:

• At home — dumbbells, kettlebells, a mat or resistance bands for strength
  and stretching; a treadmill, stationary bike or workout video for indoor
  cardio.
• A fitness centre, gym or health club — equipment, classes, sometimes
  personal trainers. Ask whether you can try the centre before joining,
  and whether staff will show you how to use the equipment.
• Outdoors — cycling, walking the dog, local parks and trails. Dress for
  the weather and protect yourself from the sun. If safety is a concern,
  choose a well-lit neighbourhood, a busy park, or an indoor shopping mall
  for a walk.

Do not skip the core

Include activities that strengthen all parts of the body, **especially your
core** — the muscles of the abdomen, back and hips. **A strong core helps with
balance and stability and lowers the risk of back injuries**, which is a
return on that work you feel everywhere else.

If you have not exercised in a while, start slowly and talk to your provider
about any health concerns.

Source: MedlinePlus, U.S. National Library of Medicine.