Aerobics is the most important exercise to stay healthy.

IN the previous two articles, I explained the importance of being active, especially to remain flexible, build and maintain sufficient muscles, and do regular aerobic exercises as we age.

Today, I will share with you tips on doing an aerobic exercise programme that will help you secure your health and fitness as you grow older. Although the exercises can be done on the field, it is best if you also go to the gym because the machines can guide you and monitor your heart rate regularly. Some of you may even have your own home-gyms and personal trainers.

The warm-up

The purpose of the warm-up is literally to warmup the body so that the exercises to be done can be more efficiently and safely executed. Blood is gradually diverted to the muscles so that when the full exercise is done, it will not be a shock to the system.

At rest, the body is in equilibrium, with the different body systems working at different rates depending on the tasks at hand. When any organ system has to work harder, the body diverts blood to that system at the expense of others.

For example, after a meal, much of the blood is diverted to the intestines and liver, which have to work hard for the next two hours or so. If you eat too much, the diversion even compromises brain circulation and you may become sleepy. Now you know why you get sleepy after lunch, especially if you have to sit through a boring talk or lecture.

The warm-up exercises should be light, and confer a smooth transition from the non-exercise phase to the exercise mode. These can include stretching exercises, light-weight training, briskwalking or jogging. You should not get tired or strain yourself at this stage. Warm-up exercises should take five to 15 minutes and prepare you for higher intensity exercises.

Stretching

You can do part or the whole set of stretching exercises as your warm-up, but if you dont, then it is good to do the full stretching exercises at least once a week. You can follow the exercises I described previously or any set you have learned. Those who do yoga asanas and pilates have the added advantage of having stretching/flexibility as their main exercise, and can expect to remain healthy and flexible for as long as they practice.

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Exercise for life