What is the best exercise for you to achieve your goals of personal health? Jogging? Cycling? Aerobics? Pumping iron? Walking briskly? Raquetball? Tennis? Kick Boxing? Swimming?

The answer may surprise you:

The exercise that's right for you is the one you'll do regularly and faithfully.

So if you're not going to jog regularly, then jogging isn't the right exercise for you. If you're not going to become a gym rat, then strength training, although highly recommended by health experts to change fat into muscle, is not the right exercise for you.

But, for instance, if you walk briskly for the recommended 60 to 90 minutes nearly every day of the week, then you've found the exercise that will help you maintain or lose weight, plus yield other health benefits. even those among us who are older.

Prolonging life 

According to the Mayo Clinic Women's HealthSource, any activity that contributes to energy expenditure in older adults - in other words, burning more calories than you consume - may help prolong life. Such activities can include household chores such as vacuuming, mopping the floor, washing windows, lawn work, caring for children or adults, walking or volunteering.

Whatever you pick, rest assured that frequent and regular exercise is a key cog in your plans to stay healthy and reduce your risk of heart disease, diabetes, obesity, osteoporosis and other conditions. And, exercising regularly also helps you lose weight quicker, when you combine being active with eating properly. For instance, strength training with weights turns fat into muscle, which revs up the metabolism to burn calories quicker.

What's more, exercising won't only help your body, but your mind also will get better. A good bout of vigorous exercise helps your brain release chemicals that help lift a case of the blues, lower your anxiety and generally give you an overall sense of well-being.

And think of how you'll look in the mirror trying on that new dress?

Types of exercise

There are two types of exercises:

•  Aerobic - cycling, walking, running, and such, for cardiovascular endurance;

•  Anaerobic - weight-training and the like to increase muscle strength.

In addition, stretching exercises could provide you with flexibility and increase your range of motion for all your muscles and joints.

Some people do only aerobic exercises, but most fitness experts recommended a combo of aerobic and anaerobic activity for a good, all-around get-fit program. As for aerobic activity, fitness experts say you can get good exercise by engaging regularly in everything from cleaning your house and mowing your yard vigorously to dancing the night away.

Just about any activity that gets you off the couch and from in front of the TV or computer qualifies as providing health benefits.

What about taking the steps at work to your office rather than the elevator? That counts.

How about parking in the very back of your parking lot and walking to your office building? That counts, too.

Rather than take a cigarette break at work, walk around the parking lot or office building.

Tips to get started - and not stop

Right now, you're probably wondering how much exercise you need. Your doctor is the best bet for finding your answer - and talking with your physician is critically important if you've been inactive for a long time.

When you do start exercising in whatever activity you pick, start slowly and keep the pace for several days. Then, when your body gets used to it, pick up the pace.

Here are some tips to help you get started - and not stop:

•  Choose an activity you like to do.

•  Make sure your body can handle the activity. Is one activity easier on your arthritic joints than others?

•  Get the best equipment, such as running or walking shoes, you can afford;

•  Know how to "warm up" before and "cool down" after exercising, regardless of what activity you choose;

•  Find a buddy at the same fitness level to exercise with you and keep you accountable - and vice versa.

•  Vary your routine, such as walking one day and riding a bike the next, so boredom and possible injury won't derail your plans.

•  Exercise at a comfortable time of day, such as when the temperature is nice outside or a proper length of time after you've eaten.

•  Don't let discouragement creep into the picture, because you'll need weeks - and possibly months - to notice changes from your exercising.

•  Don't exercise by the maxim, "no pain, no gain." Some soreness is okay after you first start exercising. But if you hurt, stop.

•  Budget time in your day for exercise.

•  Keep track of your progress. For instance, are you walking faster and further than before?

•  Consider joining a health club. The membership fee may give you incentive to exercise regularly.

For more information

Here are some articles from Nubella News to help guide you in your exercising:

•  10 Ways to Get Moving

•  Seven Tips for Safe Weight Training

•  Exercise: Focusing on How You Feel

•  Exercising With Peers, Added Appeal

•  Everyday Fitness: How Functional is Your Workout?

•  To Shrink Belly Fat, Do More Than Just Diet

•  What to Live Longer? Here's How

•  Three Exercises to Care for Your Bones

This summary by Nubella News, a division of Marketing Technology Solutions, Inc., is a snapshot of larger, more detailed studies and/or research projects. Nubella News encourages all site visitors and readers interested in understanding the material contained within this article at a more detailed level, to perform additional research and investigation into the article topics, references, and any links provided within the material. Nubella News does not intend to offer medical advice. We recommend that all readers ask their doctor or medical professional for additional advice, guidance, and/or recommendations pertaining to this article.