The ‘exercise’ needs of the adult are somewhat different than those of youth. Adults show a progressive deterioration in the efficiency of the heart-lung-blood vessels (the cardio-vascular system). This is partly due to physical inactivity, for few occupations nowadays make any great demand on the cardio-vascular system. There is some evidence that the heart and blood vessels, which are largely composed of muscle tissue, require exercise as well as other muscles in the body.

A ‘good’ exercise, then, would be one which exercises the cardio-vascular system. Walking, jogging – a hike or a run – skating, skiing, bicycling, swimming are all exercises which do just that. If you have enjoyed playing tennis, or squash or have rowed in your younger days, these could be taken up again. All these activities use the larger muscle groups.

The calisthenics uses smaller muscle groups and exercises involving the abdominal muscles, such as ‘sit-ups’ or ‘leg lifts’ which are generally the most effective to decrease the girth of the waist.

A good ‘workout’ then would include exercises to warm-up and stretch the muscles. All the major joints should be carried through their full range of movement repeatedly for a period of time sufficiently long for perspiration to begin. Muscular endurance exercises (calisthenics) such as sit-ups, leg lifts, push-ups, back lifts, and side leg raises follow the warm-up and are selected so that all major muscle groups are called upon to perform work, using some part of the body as the resistance or load. The workout should terminate some form of walking, jogging, running, chair-stepping, or swimming. The period of time devoted to this last phase should be graded in intensity to suit the individual. The period of activity should gradually be increased in time and intensity. Some form of activity should be performed at least  times a week. A ‘workout’ every day is even better. Consistency and regularity are essential.

Greater enjoyment and benefit can be gained from activity which is performed anywhere – at any time. The basic forms of exercise that are beneficial to you are always available.