Physical activity is essential for general good health. It reduces the risk of coronary heart disease, stroke, diabetes, osteoporosis, high blood pressure, obesity and certain types of cancer. It is also beneficial for psychological health.

We hear this all the time, via the media, our doctors, even friends and relatives, yet so many of us still seem to find it hard to dig up the enthusiasm to do any exercise at all.

How much exercise should you be doing?

The Chief Medical Officer recommends adults do at least 30 minutes of moderate intensity physical activity, on five days of the week. Every week. Unfortunately this news is often greeted by moans and groans the length and breadth of the

country along with the synchronised whistling of kettles, rather than people jumping up out of their armchairs and getting their running shoes on.

In fact, the Health Survey for England shows that just 35 percent of men and 24 percent of women met the physical activity targets in 2003.

Moderate intensity physical activity means at a level where you experience an increase in heart rate and your breathing becomes faster, which is somewhere between 50 and 75 percent of your maximum heart rate. This is known as the ‘target heart rate zone’ (see note below to work this out).

You should feel warm, possibly breaking out in a sweat depending on the temperature and your level of fitness, but you

should be able to keep it up for many minutes without becoming fatigued and still be able to hold a conversation. Good examples of moderate intensity activities include brisk walking, cycling, swimming, gardening, housework and even mowing the lawn.

Get motivated

So how can you motivate yourself to make a commitment to regular exercise for the rest of your life, without perceiving it as a chore?

Think about the advantages of being physically active. Aside from greatly reducing your risk of certain chronic diseases there are other more obvious benefits that will quickly become apparent.

You will notice both psychological and physical changes, such as improved mood and self-esteem, reduced anxiety, improved muscle strength, tone and flexibility and you will

have more energy. Let’s not forget the fact that exercise aids weight loss.

Your overall physical condition will improve as your heart and lungs become more efficient — you will be able to climb stairs without gasping for breath. If you can be bothered to make the effort to become more active, it will give you so much more in return.

Structured exercise

Many people enjoy and are able to stick to a structured fitness program at a gym or health club; however, it’s not for everyone. Drop out rates from such programs are high, with about half the people who join them quitting within a year of doing so.

Most of us know someone with a gym membership who

hardly ever goes. Structured fitness programs can be hard to fit in to a busy routine and health club memberships can be expensive. If you sign up and don’t go you will just end up feeling even worse than before you started!

Find something you enjoy doing

Contrary to popular belief, exercise does not have to involve trekking to the gym, and it does not have to be boring. There is an abundance of activities to choose from, in a variety of different settings.

To name a few: running, walking, hiking, bicycling, aerobics, bowling, lifting weights, golf, tennis, table tennis, badminton, swimming, dancing, ice skating, roller skating, karate, boxing, rowing, football, netball, hockey, skiing, rock climbing.

These activities can be

done recreationally or competitively, and some may even be done in the comfort of your own home, depending on your personal preference.

Not everyone enjoys the same activities. Just because your neighbour goes to the gym every night after work come rain or shine doesn’t mean you should follow suit. If you feel uncomfortable working out with complete strangers, this probably isn’t the right thing for you.

Take the time to find something that fits your personality. There are plenty of options; if you try something and don’t like it, try something else. If you try something for a few weeks and it gets boring, try something else. If you find something you enjoy doing, bingo! You’ll be more likely

to stick at it.

Incidental exercise

There are plenty of everyday activities that are not necessarily perceived as exercise, yet they are still of moderate physical intensity. Things you do regularly, or even every day, such as walking, gardening, housework, decorating, washing the car and climbing stairs are all types of incidental exercise. Exercise happens as a result of doing these things, rather than being the sole reason for doing them.

If you really can’t bring yourself to exercise for the sake of it, incorporating more incidental exercise into your daily routine is a good idea. An hour of vigorous housework will help get your house clean and give you a work out. Always use stairs instead of the escalator

or lift. Walk instead of taking the car. You get the general idea.

Break it up

There is more good news. You don’t have to meet your daily target for physical activity all in one go. It can be intermittent.

Breaking up exercise sessions into smaller chunks of 10 to 15 minutes can have significant health benefits, as long they accumulate to at least 30 minutes per day. This is an excellent way to ease yourself in gently if you have been a couch potato all your life or lack of time is an issue.

Ten minutes here, 15 minutes there, it all adds up. You don’t have to launch yourself into an intense one hour a day aerobic and

strength-training regime. The total time you spend being physically active each day is more important than the actual length of each exercise session.

Do it for you

Like all our achievements in life, it’s great if we can get family and friends to support our efforts. However, making a commitment to exercise requires self-motivation; you can’t rely on someone else to do it for you.

If you can find someone to ‘get fit with’ it can be very encouraging, but you never know when he or she will become unavailable and you will be left on your own.

The key to long-term physical fitness is to embrace exercise as a significant aspect of your life, rather than something that you

just fit in as a matter of necessity. Think of it as something you enjoy, not something you have to put up with, and you won’t go far wrong.

How to work out your target heart rate zone:

Depending on which source you consult, the upper and lower limits for target heart rate vary. According to the American College of Sports Medicine the target heart rate zone is 50 to 75 percent of your maximum heart rate.

To estimate your maximum heart rate, take your age from 220.

For example, a 30-year-old person’s maximum heart rate would be 190 beats per minute (bpm): 220 - 30 years = 190 bpm.

The upper and lower limits while exercising would be:

95

bpm: 190 x 0.50 = 95 (lower limit at 50%)

143 bpm: 190 x 0.75 = 143 (upper limit at 75%)

So for someone aged 30 their heart rate should be somewhere between 95 and 143 beats per minute when they are performing physical exercise of moderate intensity.

How to work out if your heart rate is within your target heart rate zone:

Take your pulse at the wrist or neck by counting the number of beats for 15 seconds and multiplying by four. This will give you the number of beats per minute. Or use a heart rate monitor if you find this difficult. The number of beats per minute should be within your target heart rate zone. If

this number is too high, you are working too hard. If it is too low you need to step up the intensity.

It may help you to start by aiming for the 50 percent level of your target heart rate zone and building up the intensity gradually. Stop if you feel uncomfortable. Remember, whatever level you are at every little bit counts!

If you are very overweight, or in any doubt about your health consult your doctor.

Sharon Kirby is a freelance writer from West Sussex, England and specialises in writing about fitness and health. For more details of her articles, news and features visit her website http://www.healthwriter.co.uk