EXERCISE DETAILS FOR GOOD HEALTH
1. Walking : Excellent Cardiovascular benefits for the advanced age groups. Should be done briskly with swinging of the arms. Comfortable shoes need to be worn. May be done mornings, or evenings for between 30-60 minutes.2. Jogging : Suitable for younger age groups below 50. 30 minutes is all that is required and may be done continuously, or jog, and walk in between when fatigued. The pace of jogging is equal to that of a brisk walk. Preferably use thick solid comfortable shoes and run on soft or grassy surfaces. Wear comfortable clothes and breathe freely.
3. Swimming : For those who know how to swim. 20 minutes of continuous swimming is sufficient. Alternatively swim the length of a pool (i.e. 10-20 M) rest at the end for 30 seconds swim back. 10 such lengths is good. Use any stroke you know they are all of almost equal cardiovascular and muscular benefit.
4. Cycling : For any age group. Minimum time 45-60 minutes of continuous controlled fast cycling. Cycling up slopes gives added benefits. Ordinary cycles are good enough and indoor stationary exercycles may also be used at low resistance for 45 minutes.
5. Games : For the fitter younger age group. Get fit first before play- ing games such as squash, badminton, tennis, handball. basketball, football etc. Warm up before the game. 30- 45 minutes of the game is sufficient. Weekend or once a week games is to be avoided unless other fitness programmes are done on other days.
