Self-care requires that we take a daily preventative approach to the care of our bodies. Exercise is an essential underpinning of a healthy lifestyle, improving the capacity, strength, and flexibility of the body. An exercise self-care plan includes the goals of fitness, strength, and flexibility.

Fitness -- Vigorous exercise (heart racing and body sweating) for 20 to 60 minutes a day, three to six days a week, increases cardiovascular capacity, releases endorphins (which have a role in reducing stress and depression), and burns excess calories, leading to weight reduction. Brisk walking, jogging, cycling, aerobic dancing, swimming, stair climbing, and cross country skiing qualify as vigorous and restorative exercises, if done properly. Be sure to clear such an exercise program with your physician if you have not been exercising or are 40 years of age or older.

Recent research shows that even a minimal level of exercise is better than none. A regular routine totaling 20 to 30 minutes a day, six days a week will improve fitness. Choosing a type of exercise you really want to do will help you incorporate it into your lifestyle. Even then, it may take three months or more of practice before it becomes routine. Activities such as walking at lunchtime, dancing, gardening, tossing a ball, and climbing stairs can provide a sufficient amount of exercise to maintain body tone and alertness. The 1996 Surgeon General’s Report made the recommendations in the diagram below.

More vigorous, less time	Medium vigor & time	Less vigorous, more time
Stair walking, 15 minutes	Swimming laps, 20 minutes	Walking 1 3/4 miles, 35 min.
Shoveling snow, 15 minutes	Water Aerobics, 30 minutes	Wheel wheelchair, 30-40 min
Running 1 1/2 miles, 15 minutes	Walking 2 miles in 30 minutes	Gardening, 30-45 minutes
Jumping rope, 15 minutes	Raking leaves, 30 minutes	Touch football, 30-45 minutes
Bicycling 4 miles in 15 minutes	Pushing stroller 1 1/2 miles 30 minutes	Volleyball, 45 minutes
Playing basketball, 15-20 minutes	Fast social dancing, 30 minutes	Washing windows or floors, 45-60 minutes
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