Include some strength training, some aerobic exercise, and some stretching. To avoid getting burned out, do a variety of activities. If you choose something you don’t really like, you won’t stick with it.
Do you like organized activities or exercising on your own? What kind of program fits your schedule? Do you need someone or something to help motivate you? If so, sign up for a class or work out with a friend or family member. How do I choose the exercise that is best for me? Always do stretching exercises after a warm up activity. Examples include stretching, yoga, and tai chi.
Brisk walking and swimming are good examples of exercise. full#
Flexibility exercises help you use the full range of motion of your joints. Being flexible makes it easier to do many activities and also decreases your risk for getting hurt. Flexibility exercises can help you move about more easily and have better posture.Repeat each exercise several times, then take a short break before doing the exercise again, or do a different exercise. A healthy goal is to do strengthening exercises on 2 days each week (skip at least one day in between).Muscle mass burns more calories than fat, so as your muscle increases, so does your ability to burn calories. Stomach muscles support the back, so strengthening this area is really important. When you work your muscles, they get stronger and you are able to work longer without getting tired. It includes weight lifting, stair stepping, carrying groceries, doing sit-ups or push-ups, and exercising with large elastic bands. Exercise to strengthen all of your major muscle groups (legs, back, chest, belly, and arms) is recommended for most people.Aim for a moderate level of effort that lets you talk while moving, but without getting out of breath. You can do shorter periods, at least 10 minutes each time. You don’t need to do 30 minutes of activity all at once.
Some people feel better if they stretch before and after exercise.
After your muscles are warmed up, you may also want to stretch.Brisk walking, easy jogging, or jumping jacks are good ways to get your muscles warm and ready to go. Muscles that are warmed-up before exercise are more flexible and less likely to be injured.These physical effects decrease the risk of stroke, heart disease, and diabetes.Įxercise can also have emotional benefits, such as: Help keep your bones strong throughout your lifetime and reduce arthritis pain.Help you maintain a healthy weight or lose excess body fat.
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