insufficiently active lifestyle. Benefits of exercise include stress reduction, reduced risk of heart disease, lowers blood pressure, helps control weight and aids insulin in improving management of diabetes. Exercise that is not too strenuous is recommended. Such activities may include walking, swimming, gardening, cycling or golfing. Incidental activities are encouraged, such as using the stairs instead of an escalator/lift or walking short distances instead of driving. Dr. Gebel, who works at James Cook University's Centre for Chronic Disease Prevention, conducted a study reporting increased health benefits through incorporation of more vigorous exercise. He stated that this could include 'vigorous gardening', not necessarily meaning going to the gym. Diabetes Australia suggest 30 minutes of exercise daily as a suitable target, which can be divided into three 10-minute sessions throughout the day. Exercise programs however should be tailored and delivered by individuals with appropriate qualifications. Cancer Exercise is not only recommended for preventing many types of cancer, but is now recommended as part of treatment for many cancers based on the results of scientific trials. Chronic obstructive pulmonary diseases (COPD) Patients with COPD can have an improved quality of live if the correct exercise program is prescribed to them. This program should help increase aerobic capacity (rate that a person can take oxygen from the air), increase endurance, and decrease dyspnea (shortness of breath). Exercise recommendations According to Exercise and Sport Science Australia, a minimum amount of 210 minutes of moderate intensity exercise or 125 minutes of vigorous intensity exercise should be performed per week. Exercise should include both aerobic and resistance training. For greater health benefits, exercise should be performed regularly with no more than a two-day gap between training sessions. Exercise that improves cardiorespiratory fitness should be done 5–7 days a week for 30 to 60 minutes at a moderate intensity. If the exercise is done at a vigorous intensity the training sessions only have to be preformed 3–5 days a week for 20 to 60 minutes each session. Flexibility should be trained for at least 10 minutes after a training session and should be done at least twice a week. Elderly Research has found that having a well planned exercise routine can greatly benefit the elderly. It an reduce the risks of coronary heart disease, diabetes mellitus and insulin resilience, hypertension and obesity as well as vast improvements in bone density and muscle mass. Exercise program development Exercise prescription