The last several columns have discussed the importance of healthy nutrition and have given guidelines for creating a nutritious eating plan.

Although a big part of the picture, a nutritious diet is only one aspect of living a healthy lifestyle. An even more important component is exercise, so the next few articles are going to concentrate on this important topic.

The information provided in this week's column will help you ensure that your exercise programme is a comprehensive one that will help you achieve and maintain a strong, healthy and fit body.

Based on current research and existing evidence concerning exercise prescription for healthy adults, the American College of Sports Medicine (ACSM) has put together guidelines for developing a complete exercise programme.

The ACSM makes the following recommendations for the quantity and quality of training for developing and maintaining cardiorespiratory fitness, body composition, muscular strength and endurance, and flexibility in the healthy adult:

Cardiorespiratory Fitness Frequency of Training: 3-5 days/week

Intensity of Training: 55-65 percent - 90 percent of maximum heart rate - unfit individuals should start at the lower intensity levels

Duration of Training: 20 to 60 minutes of continuous or intermittent (minimum of 10 minute bouts accumulated throughout the day) aerobic activity.

Duration is dependent on the intensity of the activity; thus, lower-intensity activity should be conducted over a longer period of time (30 minutes or more), and conversely, individuals training at higher levels of intensity should train at least 20 minutes or longer.

Because of the importance of 'total fitness' and that it is more readily attained with exercise sessions of longer duration and because of the potential hazards and adherence problems associated with high-intensity activity, moderate-intensity activity of longer duration is recommended for adults not training for athletic competition.

Mode of activity

Any activity that uses large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature, e.g. walking/hiking, running/jogging, cycling, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, and various endurance game activities or some combination thereof.

Muscular Strength, Endurance and Body Composition

Resistance training should be an integral part of an adult fitness programme and of a sufficient intensity to enhance strength, muscular endurance, and be fat-free. Massachusetts resistance training should be progressive in nature, individualised, and provide a stimulus to all the major muscle groups. One set of eight to ten exercises that conditions the major muscle groups two to three days per week is recommended. Multiple-set regimens may provide greater benefits if time allows. Most persons should complete eight to 12 repetitions of each exercise; however, for older and more frail persons, ten to 15 repetitions may be more appropriate.

Flexibility

Flexibility exercises should be incorporated into the overall fitness programme sufficient to develop and maintain range of motion. These exercises should stretch the major muscle groups and be performed a minimum of two to three days per week. Stretching should include appropriate static (held) and/ or dynamic techniques.

For those who are just embarking on your journey to becoming BodyWise, do not feel overwhelmed by the recommendations. Take it one step at a time, making changes gradually at a pace you feel comfortable with.

Start going for a 15 minute walk as many days of the week as possible, and perform some basic stretches after each walk. Gradually increase the duration and frequency of your walks, and when you feel ready increase the intensity a bit.

Remember to listen to your body and go at your own pace; your ultimate goal is to work up to a comprehensive program such as that recommended by the American College of Sports Medicine.

If you currently exercise, compare your program to the ACSM guidelines and gradually make the changes necessary to ensure a well-rounded exercise routine. Hopefully, you have been keeping a food and exercise journal, as recommended in the self-monitoring article on March 8; if so, pull it out.

Are you doing cardiovascular (aerobic) exercise for at least 20 minutes a minimum of three but ideally five days each week? Have you been strength training two or three days a week, and if so, does your programme include eight to 12 repetitions of at least eight to 10 exercises covering all the major muscle groups?

And are you stretching regularly? Use these guidelines as a checklist to make sure you maintain a comprehensive exercise program.

Exercising according to the ACSM guidelines is an essential part of a lifestyle that will help you reach all your health and fitness goals. Combined with good nutrition, healthy behaviours and a positive attitude, a comprehensive exercise programme will help you succeed on your journey to becoming BodyWise!