It does not matter what age you are. You need exercise to stay fit and healthy.
You are aiming at a minimum of three sessions of thirty minutes vigorous exercise each week. A better target is a thirty minute session every day. If you try to do too much too quickly you risk damage to joints and muscles and will end up stiff and sore.
If you are not fit now, you must start slowly and build yourself up. Time yourself with an alarm clock. Start with just one minute of exercise on the first day, two minutes on the second day, three minutes on the third. Continue adding just one minute to the exercise period each day, until at the end of 30 days you will have painlessly achieved your target - which you must now maintain every day!
It is best to select several different types of exercise that you really enjoy, and can keep going. The exercise should leave you feeling good, looking forward to the next session. The exercise should also develop stamina, strength and suppleness. Swimming hard is one of the few exercises that develops all three at the same time.
Vigorous exercise should leave you puffed, hot and sweaty! But if you feel muscle pain, stop. If you feel dizzy, or break out in a cold sweat, or suffer pains in the chest, neck or upper left arm, stop, and if this happens again consult your doctor.
If you are very unfit it may be wise to check with a doctor before you start a new exercise programme, particularly if you are over 60. You should also check with your doctor if you have high blood pressure, heart disease, joint pains or diabetes.
It is not wise to exercise strongly within two hours of a meal, within one hour of drinking alcohol, or in very hot or very cold conditions. But gentle exercise helps digestion. During gentle exercise, the muscles of the abdomen gently massage the digestive system, encouraging it to mix and move the digesting food. Tight belts or corsets can restrict the digestive system and produce symptoms of indigestion.