Can you spare 15 Minutes for Daily Exercise?

Researchers say that just 15 minutes of exercise a day can boost life expectancy by three years. 

You don't have to slog it out in a sweaty gym; here are some tips and advice for all ages and fitness levels, It's never too late to change your habits, and by establishing a healthy lifestyle now, you'll continue to reap the rewards in the future.

• Keeping Fit

You don't have to slog it out in a sweaty gym to maintain your fitness. Simply boosting your levels of general daily activity can massively improve your health and energy.

There are many reasons why we can find it hard to start exercising - our everyday lives require less physical activity than in our grandparents' day, we rely on cars to get around and spend hours sitting in front of computers.

• The excuses

The pressures of home and family life can also mean it feels as if there's little time left to fit in exercise. It's certainly tough to get started.

So, it's worth thinking about what you gain from regular exercise and making even a partial improvement to your fitness.

• Physical inactivity is an independent risk factor for coronary heart disease - in other words, if you don't exercise you dramatically increase your risk of dying from a heart attack

• Conversely, exercise means a healthier heart because it reduces several cardiovascular risks, including high blood pressure

• Being physically active can bolster good mental health and help you to manage stress, anxiety and even depression

• Regular exercise as you age keeps you strong, mobile and less dependent on others

• Regular exercise can help you achieve and maintain an ideal weight, which can be important in managing many health conditions, or may just make you feel happier about your appearance

• All exercise helps strengthen bones and muscles to some degree, but weight-bearing exercise, such as running, is especially good in promoting bone density and protecting against osteoporosis, which affects men as well as women

• Different exercises help with all sorts of health niggles, such as digestion, poor posture and sleeplessness, and physical activity can be beneficial for a range of medical conditions, from diabetes to lower back pain

• Keep mobile

Almost half of adults in the UK will be aged over 50 by 2020. We tend to assume the benefits and pleasures of sport, exercise and fitness are only for younger people, but think again. The rewards of improved fitness later in life can be great – both for your health and social life.

Statistics show activity levels decline steadily with age, and by their mid-50s few people take regular exercise.

Some of the health benefits you'll get are the same as younger people, but there are things that are of particular benefit as you get older:

• More energy - exercise makes you feel more energetic, while sitting around not doing much makes you feel sluggish and unable to do anything

• Improved sleep - your body and mind feel as though they've done something and are ready for rest at night

• Stable weight - regular exercise helps to keep you at a healthy weight

• Improved circulation and lower blood pressure

• Delayed ageing - keeping active strengthens your muscles, joints and bones as well as helping with mobility and balance, important as it helps to prevent falls, which are the leading cause of injury and death for the over-75s

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