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As society progresses and we are caught up in an increasingly fast paced world, we often actually slow down in terms of our cardiovascular fitness. It seems to be all about keeping the deadline, making the cut, and climb our way up that ladder. As a result we often maintain such strict schedules and practice rigid work ethics.

After a hectic day when we retreat from the world we are usually exhausted. There is nothing left, whether for family, friends or even oneself. Exercise invariably gets left out as it often seems unessential among all the other pressing needs. The feeling of despair is compounded when we consider the time and money necessary to get to the gym or the cost of purchasing home equipment. As a result, although many of us do some walking, there are still many who struggle for even the basics.

Research has shown that doing just 30 minutes of moderate-intensity activities most days of the week has tremendous health benefits in terms of maintaining cardiovascular fitness. The impact on psychological and emotional health is also evident. To achieve these benefits, exercise therefore does not have to take up a significant part of your day or cost you a lot of money. It can in fact be integrated into the regular day.

Take the stairs instead of the elevator or come off the bus or train a few stops before your usual. You could also restart a favorite sport or outdoor hobby 3 or 4 times a week. Or seek out a new one. Incorporate the family so as to make it more enjoyable and to give each other motivation. All of these options are possible without the expense and can be done with minimal risk of injury.

Moderate exercise has been shown to decrease the risk of several diseases including diabetes, hypertension and osteoporosis; all prevalent conditions. Although weight loss may require more vigorous exercise regimes, starting out slowly is a good way to go and once started one can gradually increase the intensity.

It is always a good idea to get a physical before starting a new exercise program. This should be especially considered for those with certain illnesses for example asthma or heart disease as well as for the elderly.

Remember also that to achieve true fitness also requires overall health. Not only do you want to improve your cardiovascular fitness, but also to reach or maintain optimum weight. This requires proper dietary practices so as to balance your calorie input with expenditure.

Yours in health

Learn more about this author, Roy Jacobs.
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