Most people know that exercise is an important part of a healthy lifestyle. Regular exercise protects physical and mental health . It can also reduce your risk of developing long-term diseases, increase your life expectancy, and improve your quality of life in later years . When you make exercise part of your daily routine, you will probably find that you have a lot  more energy for ordinary daily activities such as shopping, housework,  childcare and gardening .


    Exercises is a physical activity that is planned, structured and repetitive for the purpose of conditioning the body. Exercise consists of cardiovascular conditioning, strength and resistance training and flexibility . Exercise therapy is effective because it uses specifically targeted movement to improve the way your body function. As well as been physically beneficial, physical activities can also help to improve their mental health as they cause the body to release endorphins known to elevate moods.

Exercises therapy is designed and prescribed to facilitate the patients to recover from disease and any condition which disturb their movements and activities of daily life or maintain state of well-being through neuro _re-education, gait training. It is an intervention technique that utilise physical activities as the principal treatment method for addressing the symptoms of chronic fatigue 

       There are four important skills of exercise. 

    *  Endurance is the ability to withstand stress and hard labour over a period of time. In marathon race Endurance is the quality that eve exercising ry athletes must possess . So if you want to be exercising on a daily or on a weekly basis you possess the spirit to endure every physical exercise in order to build your skills and experience.
      * Strength, as an exerciser you must have strength to carry out some vigorous physical activities, in some cases you can acquire some degree of strength from your daily physical activities which will build you for a greater level of expertise  
   *  Balance,balancing is the ability to to have a firm grip to the ground when shaken. Before you can start exercising you must master the skills of balancing so as to be able to perform some activities such as push up, weight lifting, hip and thigh stretch .
       *flexibility, as an exerciser you must be flexible, that is able to bend over or twist your body at some various angles . 

           How exercise can benefit your health . 

     * Regular exercise benefits most of the body's system  especially the cardiovascular  musculoskeletal and respiratory system.  It can also benefit mental health by providing pleasure, reducing stress and producing physical changes and improve mood. 
      *Blood pressure is reduced and this decrease helps to lower the risk of cardiovascular disease   
        *The lung can take in more oxygen from each breath and supply more oxygen to the body. 
     *Muscles become stronger and more efficient so that they can work longer perio of time. 
      *Joint becomes more stronger and more flexible and mobile as a result of constant exercise . 
      *The supply of blood to the brain is increased thus promoting mental alertness, and chemical changes occur that improve mood . 
       *The heart becomes stronger and can pump more blood with every heartbeat  
        *Bones maintain their strength and density so that they are less prone to damage and disease  .     

      

          Planning an exercise routine 

    For exercise to be beneficial,  it has to be regular. The recommended amount is at least 30 minutes of moderate exercise, such as a brisk walk, on at least five days of the week. To become fitter or loose weight you will have to exercise harder. You need to do activities that work the heart and lung (build stamina),  improve joint mobility (increase flexibility ) and increase muscle strength   If you have never exercised regularly before, or if you have any health concerns,  consult your doctor before starting an exercise routine .

                    Exercise safely

    To avoid over exertion or injury, start by setting realistic goals. If you are not fit, begin exercise slowly and build up gradually . Take care not to overexert yourself so that you are not in pain or feel ill. Make sure you use the correct protective equipment, clothing and footwear for your sport . Every time you exercise, start with a warm up routine and finish with a cooling down routine to prevent muscles cramp and stiffness and minimise the risk of injury. 

                     Exercising at different ages

   Most people,  whatever their age can derive physical and mental benefit from exercise,  Apart from the overall improvement to your flexibility, strength and stamina  exercise has different benefits for people at different stages of life. In children, it helps to build strong bones and muscles,  improve coordination  and can also be fun. In adult exercise helps to minimise the risk of heart disease.  In older people, it helps to slow process associated with aging, such as loss of bone density and enable people to stay mobile for longer. Regular exercise can also help pregnant women to cope better with the demands of pregnancy and childbirth .

                 Activities for children

  Games such as football can improve physical aspects such as strength, balance and coordination. Such games can also be fun and enable children to make new friends with the other players. 

                 Pregnant women. 

        During pregnancy  gentle swimming can allow you to stretch and exercise your muscles while the water supports your weight . 

                 Older people. 

     Activities such as walking can help to lessen the effects of aging by maintaining your bones and muscles strength and joints flexibility .