Introduction

The HealthandAge site contains numerous articles on exercise programs. This article is intended as an introduction to exercise for those who haven't tried it, at least recently. If you already exercise, visit some of our other articles: "Exercise Programs - a Primer" and "Sticking with the Program".

Basic recommendations for healthy exercise

Men and women of all ages are recommended to take at least half an hour's exercise every day in the form of everyday activities or sporting activities of "moderate" intensity. This basic recommendation, which is built on sound scientific findings, promises a variety of significant benefits for good health and an improved quality of life.

"Moderate" intensity is taken to mean the kind of exercise that, whatever the activity, makes you at least slightly out of breath, but not necessarily sweating. Brisk walking or cycling, shoveling snow, or digging the garden are examples of such exercise, as are many other leisure, day-to-day or sporting activities of corresponding intensity. It is a good idea to combine different activities and vary them every so often.

It is not absolutely essential to complete the half-hour of exercise in one go. Any exercise that lasts at least 10 minutes can be added up over the course of the day.

Fulfilling these basic recommendations will provide an additional energy expenditure of at least 1,000 kilocalories a week.

Recommendations on exercise and sporting activities for those already active

The most essential step to improve health is taking that leap from inactivity to half an hour's exercise every day. Men and women who are already doing this can do even more for their well-being, their health, and their performance, if they engage in programs that combine endurance training, muscle training, and stretching exercises.

Endurance or aerobic training involves at least 3 training sessions a week, lasting 20 to 60 minutes, at an intensity that causes mild sweating and rapid breathing, but does not prevent you from speaking. All movement-intensive sports that put a strain on the major groups of muscles are suitable, such as running, cycling, swimming or cross-country skiing, as well as cardiovascular training on fitness equipment.

Muscle training contributes to well-being and health at any age, and is particularly important from the age of about 50 for maintaining performance and preserving independence. It helps the development and preservation of muscle mass, not only for the trunk muscles, but also for the legs and the shoulder-arm region. Muscle training should be carried out twice a week and be supplemented by gymnastic or stretching exercises to improve mobility.

Further health benefits of exercise and sport

People who are physically more active also smoke less and are more conscious of their diet. This altogether healthier lifestyle is another point in favour of encouraging exercise and sport.

In principle, additional health benefits can be expected from sporting activities that go beyond the basic recommendations for healthy exercise and the recommendations for those already active. But this added benefit becomes proportionally smaller with increasing exercise; for instance, there is hardly any additional benefit in increasing activity from an already-achieved level equivalent to 50 kilometres' jogging or 5 hours' swimming a week.

Higher levels of training are not damaging to health, but, as the regimen of training increases, a selective and balanced program of training, recuperation and nutrition, as well as careful planning of competitive matches and training, become ever more important in order to avoid signs of physical overload.

Specific organizational and practical options exist for exercise and sport aimed at stress management, the reinforcement of self-esteem, the social integration of individuals and widely diverse groups, as well as the treatment and rehabilitation of a whole range of diseases and disabilities.

Putting the recommendations into practice

These recommendations are intended for the development and evaluation of activities that promote health through exercise. They do not represent instructions for a personal approach to exercise.

Achieving a lasting change in people's approach to exercise is often a lengthy process. It typically runs through several stages and may also involve some setbacks.

Although inactive people may not initially succeed in fulfilling the recommendations entirely, every step in the direction of more exercise is important and promises some benefits for the one's health.

Summary of recommendations in the exercise pyramid

• Men and women of any age are recommended to take at least half an hour's exercise every day in the form of day-to-day activities or sport of at least "moderate" intensity. This will bring significant and various benefits for health and quality of life.
• People already active can do even more for their wellbeing, their health and their performance with additional endurance training, muscle training, mobility exercises.
• The physically fit can gain added health benefits from further sporting activities. However, at a certain level, the increase in benefits begins to tail off.