Today we are going to discuss exercise.

Hopefully, in the last two weeks, you have all made sure that it is safe for you to exercise by filling out the PAR-Q form that was in the last column and checking with your doctor if necessary.

So now it is time to get started with some physical activity, which will be this week's goal.

But, before we set our next goal, let's look at why we should exercise.

Read on for just a few of the benefits of exercise: Exercise burns calories.

However, be cautioned: exercise does burn calories, but this may be its least important benefit.

Be careful to avoid feeling that a modest amount of exercise entitles you to more calories at the table.

You will probably eat more calories than the exercise expended.

Exercise counteracts the ills of overweight.

Exercise can help change the physical and psychological problems associated with being overweight.

It can lower blood pressure and cholesterol and improve carbohydrate metabolism, among many other things.

Exercise helps control appetite.

Studies with both animals and humans suggest that exercise can help control appetite.

It certainly does not stimulate appetite when people exercise in moderate amounts.

If you exercise and feel increased hunger, it is your mind at work rather than your body.

Exercise preserves the body's muscle.

Your body loses both muscle and fat when you lose weight.

The aim is to maximise fat loss! Combining exercise with diet does this more effectively than using diet alone.

Exercise increases metabolic rate.

Eating less and losing weight slow down your metabolism.

This is bad news because your body then uses less energy (calories) for basic functioning at a time when you want to burn more calories.

Exercise speeds up metabolism, although the degree and duration of this increase is subject to debate.

Exercising while eating less may help offset this drop in metabolic rate.

Exercise improves confidence and psychological factors.

Exercise makes people feel good.

Each time you are active, it is a symbol that you are making positive changes.

This improves confidence and gives you a boost that can carry over to your eating plan.

In addition, many people exercise to relieve stress.

If you usually eat to relieve stress, exercise may accomplish the same thing but will burn rather than add calories.

Exercise correlates with long-term success.

Exercise is the factor which best predicts who will lose weight and keep it off.

When people are followed a year or more after a weight-loss programme, those who are exercising tend to be the ones who keep the weight off.

*** There is a lot of clear and powerful evidence in favour of exercise.

Chances are, most of your reasons for not exercising (except for legitimate health problems) are probably just excuses.

So, with the start of this new year, don't you think it is time to stop making excuses and start enjoying all these benefits of exercise? This brings us to our next goal.

*** Goal Number Three: Add more physical activity to your life -- work up to at least 30 minutes a day, three days per week.

Just get moving -- it's that simple.

Walk, cycle, swim, play basketball or football, try an aerobics class -- find something that you enjoy and do it.

Becoming physically active is an essential part of being BodyWise.