The closest thing to a “magic bullet” for maintaining optimal health and vitality is a combination of exercise and a nutritious diet. Exercise  reduces stress and anxiety, which are contributing factors to many illnesses.

Regular exercise improves digestion and elimination, increases endurance, stimulates your immune function, boosts energy levels. 

What is the best form of exercise for me?

A beginning exercise program should be light and gradually increase in intensity as endurance and fitness levels increase.

Exercise from as little as 20-30 minutes a day; you will gain significant benefits over time.In addition to the physical benefits, several studies have shown that regular exercise elevates the production of the brain hormone serotonin, which stabilizes mood, increases feelings of well being and reduces depression.

Exercise is one of the most important aspects of daily living that science has found to increase the quality of your life as well as to protect your body against premature ageing.

There are endless activities that can improve the functioning of your body; it is a matter of personal choice. The important thing to remember is to exercise regularly, whilst maintaining a nutritionally balanced diet.

If you choose a fairly vigorous activity, begin each session slowly.
 
Allow a 5-minute period of stretching and slow movement to give your body a chance to "warm up." At the end of your workout, take another 5 minutes to "cool down" with a slower exercise pace.

Walking is safe and effective,and one of your best overall exercises. It is very low impact, helping your entire system function at its best.

Your metabolism is increased during walking and weight loss is promoted. Your blood pressure, blood sugar levels, and cholesterol all tend to fall. 

The Body Blues Book has a chapter and charts especially for your walking programe

The Keys to Success in Exercise

• Get checked out first - If you are over 35 and/or have been sedentary for some time, consult with your health-care practitioner before embarking on any new exercise program
•  Go slowly - Build up your activity level gradually. For example, if you are inactive now and want to begin walking regularly, you might begin slowly with a 10-15-minute walk, three times a week. As you become fitter, you can increase the sessions to every day.
• Listen to your body - A certain amount of stiffness is normal at first. But if you hurt a joint or pull a muscle or tendon, stop the activity for several days to avoid more serious injury. Rest and over-the-counter painkillers can relieve most minor muscle and joint problems.
• Exercise at your heart’s target zone - To get the most health benefits from your exercise, you must train at an intensity that elevates the heart rate a certain amount beyond its resting level.Thisis called the target heart rate zone. Below this level, you will not condition your cardiovascular system, and above this level exercise is unnecessary and can even be dangerous.
• Pay attention to warning signals - While regular physical activity can strengthen your heart, some types of activity may worsen existing heart problems. Warning signals include sudden dizziness, cold sweat, paleness, fainting, or pain or pressure in your upper body just after exercising.
• Drink plenty of water - When you exercise you perspire and loose valuable water and mineral stores from the body, it is important to drink ample water, even beyond your normal 8 glasses per day when you exercise, particularly with vigorous exercise in warm weather.
• Keep at it - Unless you have to stop your regular physical activity for a health reason, stay with it. Set small, short-term goals for yourself. If you find yourself becoming bored, try doing the activity with a friend or family member, or switch to another activity.
• The health rewards of regular physical activity are well worth your effort and commitment.