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Exercise program needed regularly by David Sword Physical Therapy Heart disease, high blood pressure, diabetes, obesity, osteoarthritis, and osteoporosis are all chronic disease conditions that are positively influenced by engaging in a regular exercise program.  In fact, exercise has been shown to play an important role in both prevention and management.   For general health benefits, everyone should engage in some form of aerobic activity on a regular basis. Three days per week is good, but five days is better. Try to work out for at least 30 minutes at a moderately demanding level. For instance, in the case of walking,  by the way, is an excellent form of aerobic activity, you should try to walk at a speed that is faster than your normal walking speed, but not so fast that you become breathless and are unable continue. Studies suggest that accumulating this activity in bouts of 10 minutes or more provides similar health benefits to a continuous 30 minute session. If weight control is a primary goal, try to gradually work up to 60 minutes per day.   Stretching exercises are important in helping us to maintain or improve flexibility and joint health.  Strengthening exercises keep muscles and bones strong and healthy. Resistance training also appears to provide some of the same heart-health benefits that are associated with aerobic exercise.    Talk to a health care provider about the types of exercise that are right for you.  A physical therapist or certified fitness professional can help devise a safe and effective program.  Weekly tips from the Healthy S.C. Challenge Healthy SC Challenge is a results-oriented initiative created by Gov. Mark Sanford and first lady Jenny Sanford to motivate people to start making choices that can improve health and well-being. Visit http://www.healthysc.gov. Nutrition Red/orange/yellow bell peppers provide more vitamin C than oranges and are one of nature’s very best sources of beta-carotene and other disease-fighting carotenoids. A child’s palate is especially fond of sweet foods, and bright colors incite good eating behavior. Offer a colorful medley of fresh bell pepper strips with a healthy dip for a snack or appetizer. Editor's note: The preceding column was brought to you on behalf of Health 1st. Striving to bring various topics and representing numerous employee wellness organizations and committees on campus, this weekly column seeks to provide MUSC, MUHA, and UMA employees with current and helpful information concerning all aspects of health.  Friday, June 23, 2006 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Island Publications at 849-1778, ext. 201.