Yes, we have all been overloaded with fitness fads, fanatics and gurus! But it has to be emphasized that women's health is dependent on a fitness regime that includes regular exercise.

Here are just some of the benefits that are derived from regular exercise:

· Assists in managing weight
· Increases stamina, strength, energy and self esteem
· Lowers your resting heart rate which means your heart is not working as hard when you are at rest. It will also assist in controlling hypertension (high blood pressure)
· Lowers your Body Mass Index (BMI) which is the ratio of body weight (in kilograms) to height (in meters).
· Reduces circulating levels of triglycerides and cholesterol
· Reduces the risk of cardiovascular disease, stroke, diabetes, obesity and some types of cancer
· Enables you to look and feel younger
· Improves blood and lymph circulation which improves oxygen uptake and the elimination of carbon dioxide and waste
· Reduces stress,anxiety and sleeping difficulties
· Alleviates depression
· Boosts the immune system
· Provide protection from injury by increasing muscular strength and bone density

The types of exercise you choose to do will depend on your age, fitness level, and lifestyle. It is important to try to include some form of:
-strength training such as weights
-aerobic training such as brisk walking or running
-stretching - even if its just a few stretches during your warm up and warm down.
Whatever you choose, ensure that you begin with low impact (walking instead of running, walking through an aerobics class rather than jumping, etc.).

Cycling - Burns approximately 720 calories/hour

Jogging - Burns approximately 720 calories/hour

Swimming - Burns approximately 790 calories/hour

Treadmills - Burns approximately 500-700 calories/hour

Weight Training - Burns approximately 215 calories/hour

Yoga - Although not much of a calorie burner, the benefits of yoga are numerous.

Duration, Intensity, Frequency
Start off slowly and gradually build up your activity level, particularly if you have been inactive for some time. Begin with a duration of 20 minutes of low intensity exercise, such as a walk, with a frequency of 3 times a week. Gradually build on this until you reach a 45 minute walk 3-5 days a week. Then set yourself some new, realistic goals. You may want a professional trainer to design a fitness program and eating plan to match your needs and meet your goals. It is important to emphasize that trying to push yourself too hard in the beginning could lead to injury or exhaustion; both of which will cut your regime short.

Warm Up and Warm Down Take at least 5 minutes before you exercise and 5 minutes afterwards to stretch. Your muscles and joints need to warm up prior to exercise to reduce the risk of injury. The stretches you do after you exercise will help to alleviate muscles from cramping up.

Take your cues from your body Listen to your body. If you feel faint, breatheless or pain of any kind, stop what you are doing. Although it is good to challenge yourself, take care not to overdo it.

Drink Plenty of Water You should be drinking 2 liters of water each day and more if it is particularly hot or if you are exerting yourself during exercise.

Wear appropriate clothing Comfortable, loose clothing that won't overheat your body is the best choice. Layer clothes on cooler days so you can take items off as you warm up and put them back on when you are cooling down.

Consult with your Health Care Practitioner This is particularly important for women over 50 starting an exercise program, pregnant women or anyone with an existing condition.