What's the best exercise for weight loss?
         Can you exercise if you have arthritis or have had a heart attack? What kind of activity can help prevent diseases like diabetes and high blood pressure? Here's what you need to know - and some realistic tips to get you started.

How much activity do you need for good health?
      Less than you think - you only have to take exercise regularly, not seriously. To help prevent problems like heart disease, diabetes, colon cancer and high blood pressure, doctors now recommend 30 minutes of moderate activity on most days - preferably daily. You can break this 30 minutes into three ten minute sessions, if it's easier to fit into your day. Besides walking, everyday activities like washing the car, sweeping the floor or gardening can all count towards your 30 minutes. The important thing is to make activity a daily habit.

What's the best exercise for losing weight?
         If you're not already doing 30 minutes activity each day, this is a good way to start, but for successful weight loss you need to combine regular exercise with healthy, low-fat eating. It's also important to make healthy eating, and being more active, part of your life - once you stop being active and go back to eating fatty foods, you'll regain the weight you lost. If you're already active for 30 minutes a day, think of ways to increase this amount in ways you enjoy. The best type of exercise is one which uses the muscles in your legs and arms, together with your heart and lungs - this could be walking, swimming, cycling, dancing, aquarobics (gentle exercises in water) and low impact aerobic classes -- all good exercises for beginners. A good way to tell if you're exercising at the right level is the "talk test" - you should be able to talk while doing the activity (unless you're swimming). If not, you're working too hard. (If you're very overweight or unused to exercise, see your doctor before starting a new activity.)

Can you exercise after a heart attack or heart surgery?
          Exercise is important for recovery from heart problems and will help prevent another attack or the need for more surgery, says the National Heart Foundation. But first, ask your doctor about how and when to start - some hospitals and community centres also have programs to help heart patients become active again. It's good to begin with gentle strolls for a few minutes and increase the amount of activity very gradually. Most people can return to activities like tennis, golf or bowls after six to eight weeks.

Can you exercise if you have arthritis?
         Yes. Being active can help decrease pain and increase movement in the joints - tai chi, yoga, swimming, aquarobics and walking can all help arthritis. The important thing is to find the right balance between rest and activity - rest can help ease an inflamed joint, but too much rest weakens muscles and increases stiffness. That's why it's best to exercise when you're least stiff and tired, have the least pain, and when your medication is working best. You'll exercise muscles and joints more effectively if they're warmed up - after a bath or a shower can be a good time.