Sweat it out
We are all generally unfit. Obesity is increasing in Western society although slimness and fitness appear increasingly desirable. High-fat convenience food, sedentary travel and a 'couch potato' ethos all contribute to a lack of fitness that usually presents as heart disease -our number-one killer. There is a paradox here; we all know what we should be doing to increase our fitness, but choose not to. Gym culture is more prevalent than it was only two decades ago, and sporting heroes are feted for sticking to training regimes and self-sacrifice. We appear to have come full circle from the days when corpulence was a sign of wealth: a full, well-fed figure is now available to everyone, while a fit, tanned, slim body is a sign to the outside world of self-restraint and control over one's life. Yet if we had to go back to our days as cavemen, hunting and fighting animals to survive, the smart money would be on the animals.
All studies suggest fit people cope with stress better than those who work out by reaching for another beer. If you improve your fitness you will have:
A lowered pulse rate and blood pressure. A bigger lung capacity. More energy throughout the day.
Greater production of calming endorphins in your brain. Greater blood flow to the brain during exercise. The list goes on, but there is no arguing - it's good for you. Don't

.Personal Development
be put off because you think it will mean taking up marathon running or spending all your time at the gym. Having tried the marathon route myself, I know that my knees have yet to recover, and as for spending all my time in a gym, the nearest I get to it now is driving past on another house call. Add in family, friends and home activities and there is not much time left, but even the busiest people can fit in limited amounts of regular exercise and still get fit. Whenever possible, walk or cycle instead of driving. Get off the bus or tube one stop early and walk the final part. Take the stairs rather than the lift at work (common sense applies here - build up to it if you work on the 27th floor!). Work up a mild sweat if you are walking, keep your pulse rate up and remember that brisk walking burns about the same number of calories as gentle jogging. Sustaining such exercise for 15 to 20 minutes is aerobic, and it needn't cost you a penny. Your maximum heart rate should be 220 minus your age, but this is only a goal for the seriously fit.
If you walk the dog, go more quickly - and further - than usual. If you are not used to exercising you may be surprised at how little it takes to raise your pulse rate considerably.
If you decide on a more formal approach, remember non-competitive exercise is often less stressful. You can work at your own pace and enjoy the physical pleasure of using your muscles.When I was running a high mileage every week, actually getting out of the door was the hard part. The really enjoyable bit was the glow of satisfaction afterwards and the feeling of being so fit I could knock down walls.The fittest I have ever felt was ten days after a marathon, having done no exercise in that time - a combination of being fit and having rested.
Although most authorities specify a minimum of 20 minutes of aerobic exercise three times a week, and building up from there, don't worry if you cannot manage it - any exercise is better than none. Try doing it with a partner; you will motivate each other. Classes work in a similar way, as well as giving an opportunity to meet new people. Key aerobic exercises include:

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