Regular exercise is one of the best ways a person can prevent illness, as well as promote and maintain physical and mental health. Exercise involves physical activity that is performed on a regular basis to develop and maintain fitness, and with so many different ways to exercise, almost everyone can be involved in some sort of physical activity.

Muscles make up approximately 40-50% of total body weight. However, beginning at about the age of 30, we begin to lose both muscle mass and strength, mainly due to increasing inactivity. Unfortunately, the muscle that we lose is then replaced by fibrous connective tissue and fat tissue. Exercise is vital to slow, or even reverse, this inevitable part of the aging process.

Our muscles are vitally important for many functions within the body, including producing movement and body heat, and moving substances such as blood lymph throughout the body.

The Health Benefits of Exercise

There are so many health benefits that can be gained through regular exercise, such as: improved cardiovascular health; lowered blood pressure and overall cholesterol; improved digestion and immune system function; increased muscle mass and tone; stronger bones and better joint mobility. And apart from the physical benefits, exercise can also greatly improve our state of mind by reducing anxiety and stress levels, boosting self-esteem, improving mood and even relieving depression.

Regular exercise can also reduce the risk of hearth attack, stroke, coronary artery disease, colon cancer and some forms of diabetes; reduce the symptoms of PMS and menopause in women; prevent enlarged prostate and impotence in men; increase lean body mass and decrease body fat.

Unfortunately, though, the benefits of exercise diminish within months after a person ceases exercising. So, whether it's walking or jogging by yourself, or participating in a team or group activity, it must be regular to gain - and retain - the benefits!

Aerobic Vs Anaerobic

Aerobic Exercise:

Aerobic exercise increases oxygen consumption and improves heart and lung function. It tends to burn more calories than anaerobic exercise, but is less effective at building strength and muscle mass. Examples include walking, running, cycling, and swimming.

The health benefits of aerobic exercise include:

• improved cardiovascular health
• lowered blood pressure (in people with hypertension)
• prevention of certain types of cancer
• prevention of Type 2 Diabetes Mellitus
• reduced insulin resistance
• loss of body fat
• reduced anxiety and depression
• better co-ordination
• improved short-term memory

Anaerobic Exercise:

Anaerobic exercise is also known as bodybuilding, resistance training, strength training, weight training, and weight-bearing exercise. It involves intense straining for short periods of time and is intended to improve joint mobility and muscle strength. Anaerobic exercise relies on energy sources that are stored in the muscle and is not dependent on oxygen from the air. It burns fewer calories than aerobic exercise, but is better for building strength and muscle mass, while also benefits the heart and lungs. An increase in muscle mass assists with weight loss and a leaner body shape as muscle tends to "burn" large amounts of calories.

The health benefits of anaerobic exercise include:

• an increase in the body's BMR (basal metabolic rate)
• stimulation of bone formation and an increase in bone density
• prevention of osteoporosis
• improved mobility of joints
• an increase in the size of muscle fibres
• an increase in muscle strength
• a reduction in the severity of depression
• a reduction in mental and emotional stress
• improved quality of sleep

Remember to keep in mind that resting your body and allowing it to repair, recover and heal between workouts is just as important as performing these activities in the first place. Nutrition is also vitally important to the healing process. The body requires plenty of dietary protein and other key nutrients in order to build and repair its own protein/tissue.

Starting an Exercise Program

The best way to start an exercise program is to first choose something that you enjoy. Some people prefer outdoor activities such as walking, jogging, swimming, rollerblading, surfing and cycling; while others may prefer the comfort of a gym for weight training, yoga, pilates, self-defence classes or dancing.

Whatever you choose, make sure its something that you enjoy!

An ideal schedule to aim for is 30 to 60 minutes of exercise, at least 4 to 5 times per week. If you haven't exercised for a while, you should start off slowly and gradually increase the intensity and the duration of your workouts as your fitness improves. (You may need to consult your doctor before commencing an exercise program if you suffer from any type of serious or chronic health condition). It is very important to warm up before an exercise and to cool down afterwards to prevent injury - and you should always listen your body and stop if you feel pain.

Ultimately, it doesn't really matter which exercise or activity you choose - as long you as you enjoy yourself and stay active!

Do I need to see my doctor before starting an exercise program?

Most people can start exercising without consulting with their doctor. However, people who have a heart and/or lung condition, diabetes, the elderly, people taking prescription medication (particularly for a chronic illness), pregnant women, and people who have done no exercise previously and are seriously overweight or out of shape should consult with their doctor before starting an exercise program.

I suffer from arthritis and find walking/jogging quite painful. What would be the best exercise for me?

Walking and jogging are impact exercises that can sometimes aggravate arthritic conditions. Swimming is a great activity that exercises the entire body without putting undue stress and strain on the affected joints - and muscles. It also helps to increase joint mobility and prevent stiffness; slow joint deterioration; and strengthen surrounding bones, muscles and ligaments.

Which supplements can I take to encourage lean body mass / muscle growth?

• Branch chain amino acids (BCAA's) - encourage muscle growth when used in combination with weight training / resistance training. BCAA's also prevent the breakdown of muscle tissue and support repair and recovery. The BCAA's include leucine, isoleucine and valine.
• Creatine monohydrate - increases the body's creatine phosphate levels, which supports the growth of muscle proteins.
• Glutamine - stimulates muscle growth and prevents the breakdown of muscle tissue during exercise.
• Conjugated Linoleic Acid (CLA) - encourages muscle growth and prevents muscle loss.
• Chromium picolinate - stimulates muscle growth and improves glucose utilisation (conversion into energy) in the body
• Whey protein and soy protein both increase the body's nitrogen retention, promote protein synthesis, stimulate muscle growth and inhibit muscle breakdown. Whey protein isolate also contains BCAA's.
• Colostrum - stimulates growth and repair of muscle, skin, bone and cartilage. It also helps to break down fat (adipose) tissue.
• Ornithine - increases muscle mass / growth, prevents muscle tissue breakdown, and stimulates the release of growth hormone.
• Tribulus terrestris (Puncture vine) - a herb that encourages the production of luteinising hormone (LH) and testosterone in men, thus increasing muscle mass and strength.
• Homoeopathic Human Growth Hormone (HGH) - can be used to affect testosterone and growth hormone levels in the body, which encourage muscle tissue growth.