The Surgeon General issued a statement in the early 1980s listing the following major health benefits that result from having a modest exercise program:

• Weight loss
• Lower blood pressure
• Stronger bones and decreased risk of osteoporosis
• Lower cholesterol levels
• Elevated levels of “good” HDL cholesterol
• Decreased levels of “bad” LDL cholesterol
• Decreased levels of triglycerides—the other fat in the blood
• Increased strength and coordination, which leads to a decreased risk of falls
• Improved sensitivity to insulin
• Enhanced immune system
• Overall increase in the sense of well-being

Everyone is aware that moderate, consistent exercise is essential to a healthy lifestyle. But how many of us put this good knowledge to use? The topic of the best type and duration of exercise is a continuing debate among exercise gurus. The following is a compendium on how one should approach developing an exercise program. Choose an exercise program in which you can remain consistent. You need to enjoy the program as much as possible so that you will stay with it.

Schedule workouts instead of trying to work an exercise program into your existing schedule. I can testify that this does not work—my schedule always wins out. tIt is very important that you not hurt yourself when starting an exercise program. Don’t overdo it—most of us have not been in good shape for years, if ever. Start slowly and gradually increase the length and intensity of your workouts. It is not a race. Your strength and endurance will increase.

If you have any joint or musculoskeletal problems, I advise you to see a physical therapist who can guide your program and help protect you from injury. If you have any risk of coronary artery disease or are over 40, you need to see your physician and obtain an exercise stress test by a cardiologist before beginning any exercise program.

There are health benefits to a simple walking program. Take a swim, hike, ride a bike, play tennis or basketball, or walk while golfing. I have found, however, that a combination of aerobics with strength training is an ideal workout program.

The benefits of aerobic exercise have been well publicized over the last several decades. But some people still react negatively to strength or resistance training, thinking only of body building or training just for athletes. Many are unaware of the positive fitness and health benefits of strength or resistance training for ordinary adults of all ages.

In a well-designed program, resistance training can provide increased stress to the long bones of the upper extremities, the spine, pelvis, and ribs. This can produce positive results for those who may have or who are prone to osteoporosis. Sometimes an aerobics program will only stress the lower extremities.

When losing weight, many are not concerned whether they lose muscle mass along with the fat mass—they just want to “lose weight.” Resistance training can prevent the loss of muscle mass while decreasing your fat loss. Since muscle is the furnace that burns the fuel (glucose), the more muscle mass that you have, the easier it is to maintain your optimal body weight (mass).

Exercise, including strength training, helps to make the body more sensitive to its natural insulin, not only during, but after exercise sessions. This is a great benefit to those who have diabetes mellitus or for those who want to avoid becoming diabetic.

It was once believed that the loss of muscle mass, especially in the upper body, was a normal part of the aging process. Not any more. Strength training not only helps prevent the loss of muscle mass associated with aging but can actually increase muscle mass even in individuals in their 80s and 90s. It is a known fact that we begin losing muscle mass after age 35 unless we are involved in strength training.

Studies also indicate that healthy elderly individuals who are stronger are less likely to have frequent falls. An appropriately designed resistance program can also help maintain flexibility and balance. The benefits of an exercise program may be enhanced by adding stretching exercises. A well-designed workout can also have significant cardiovascular benefits. Resistance training plays a vital role in preventing heart attacks by allowing the cardiovascular system to cope more efficiently with sudden changes in blood pressure and heart rate.

Needless to say, it is important to get a balance of aerobics, resistance training, and stretching into your exercise program. I recommend modest aerobics at least two to three times a week and strength training two to three times a week. Giving your body a chance to rest is also an essential aspect to health. Our bodies actually become stronger with rest. When you’re tearing down muscle and building up your aerobic capacity, your body needs some time off. You should try to have at least one or two days off from exercise each week.