Exercise- An Investment in Your Current and Future Health

Exercise is a vital part of preventive health care as you get older. It has beneficial effect on every part of the body. It keeps the skin and hair in good condition, makes you more energetic, speeds up the pasaage of food through the digestive ststem, it speeds up the metaboloism (the rate at which the body burns calories), it strengthens bones and muscles, it srablies blood sugar, prevents weight gain, has postive effect on the mind and emotions, beat depression and raise your self - esteem.
While you are exetcising, your optimum heart rate should always be betwwen 60 and 80 petcent of the maximum heart rate (mhr)

220-age=mhr
60% of your mhr is the minimum elevation of your heart rate that you should aim for during exercise. Now calculate 80% of your mhr, this is the maximum elevation of your heart rate that you should aim for during exercise. A heart rate that is between 60- 80% of your mhr is said to be in your training zone, eg- if you are 50, your mhr is 170, your minimum training heart rate is 102 and your maximum training heart rate is 136, if you stick to these guidelines you will be able to burn body fat and exercise your cardiovascular system safely. 
When you have finished exercising you should check that your heart returns to its normal rate wirhin 10 minutes, if it takes longer than 10 minutes, it is advisable that you exercise at a slower pace until you become fitter.