Exercise can help anyone be and feel healthy. But it can also help you shed excess weight. Understanding the benefits of exercise can help get fit and lose weight..  Exercise can prevent excess weight gain.  Exercise can minimize age related problems such as muscle and bone loss, stress, or even sleep issues.  Exercise can increase your energy and help you to sleep. Whenever you have an exercise session, make sure you warm up before them and spend some time cooling down once you're finished. This will help prepare your body to exercise as well as stabilize your temperature and blood pressure.  Warm up with a low-impact and light activity, such as walking, for 5-10 minutes.  Cool down with a low-impact activity such as light jogging or walking for 5-10 minutes.  Being and staying properly hydrated for exercise is important. Make sure to have at least 64 ounces of liquid a day to stay hydrated and add 8 ounces of water for every hour of activity. Doing low-impact, moderate intensity cardiovascular exercise can help you maintain your fitness and may also help you lose weight. Discuss your plan to do cardio training with your doctor and certified fitness professional before you start.  People over 60 can do at least 30 minutes of moderate exercise all or most days of the week. If you can't do an activity for 30 minutes, split it up into two 15 minute sessions.  If you are very active, you may be able to keep up with these workouts with your doctor's approval and if you feel comfortable.  If you are just beginning or need to do a lower impact activity, walking and swimming are excellent options.  You can do any type of cardio training to help you lose weight. Beyond walking and swimming, consider running, rowing, biking, or using an elliptical machine. In addition to cardiovascular exercise, strength training can help you lose weight. It may also help ward off age-related diseases such as osteoporosis and prevent you from injuring yourself because bearing weight builds bone and muscle.  Before you begin any...

How would you rephrase that briefly using Indonesian?
Pahami manfaat olahraga secara teratur. Lakukan pemanasan dan pendinginan sebagai bagian dari sesi olahraga. Ikut olahraga kardiovaskular. Lakukan olahraga yang melatih kekuatan. Berlatih yoga atau pilates secara rutin. Dengarkan tubuh Anda.