• Heart disease
• Diabetes
• High blood pressures
• High cholesterol levels
• Certain forms of cancer
• Osteoporosis

• Maintain a healthy body weight
• Effectively control the pain and joint swelling that accompanies arthritis
• Maintain lean muscle, which is often lost with increasing age
• Have higher levels of self-esteem and self-confidence
• Slow down the ageing process
• Experience an overall feeling of well-being and good health

While not all types of exercise are appropriate for everyone, everyone can benefit from some type of exercise. After all, exercise is not limited to running or aerobics. You can try water workouts or seated-chair classes. You can play softball or squash, go in-line skating or even take a turn or two around the mall (provided you don't spend all your time lingering in front of shop windows!). And if you think activities such as ballroom dancing or tending the garden don't qualify as exercise, think again. The primary factor in choosing an activity should be whether or not you enjoy it. Of course, an okay from your doctor is also advisable, particularly for those above 40, or those with special medical conditions or risk factors for heart disease.

How much one exercises is an individual decision, but numerous research studies indicate that hours of intense exercise are not necessary to reap the benefits. In fact, health specialists now recommend that most adults accumulate 30 minutes or more of moderate physical activity on most days of the week. By moderate activity we mean any activity that raises your heart rate and gets the blood pumping without leaving you out of breath or exhausted. So, rather than blocking off a large portion of one's day, 10 minutes of walking at lunch and another 20 minutes after dinner, for example, is all it takes. For those who are so inclined, exercising at slightly higher intensities for longer time can bring about even greater health benefits.

So, isn't it about time you got started?