•Improved body shape - including muscle tone and posture
•Strengthens bones and muscles
•Reduces the chance of illness so increasing life expectancy
•Improves endurance, flexibility and overall fitness
•Helps you to deal with stress and tension
•Gives you something to aim for - a challenge
•Helps you meet new people and make friends
•Improves your teamwork and cooperation
The amount of exercise you do will vary depending on your physical fitness and your long-term goals. For example, if you have not exercised for a while or ever before, have been ill or are reaching middle age or older you need to start slowly.
If your aim is to run a marathon you will need to do more training than someone who is aiming to walk down the road without getting out of breath.
•Start gently and gradually increase the time and intensity of your exercise as it gets easier
•Exercise often - 20 minutes three times a week is better than 60 minutes once a week
•Dont overdo it - exercise shouldnt be painful or make you ill or overly tired afterwards.