Creating an Exercise Program

How to create an exercise program

Woman playing tennis.

Exercise is vital for your health. It can improve your overall sense of well-being. Even low-to-moderate intensity activities for 30 minutes a day can help. These can include:

Walking
Climbing stairs
Gardening
Yard work
Moderate-to-heavy housework
Dancing
Home exercise

Aerobic exercise

Aerobic activities are best for the fitness of your heart and lungs. Do these several times a week for 30 to 60 minutes each time. Experts advise that adults do at least 150 minutes of moderate-intensity aerobic activity a week. Regular aerobic activity increases your ability for exercise. It helps prevent heart disease and even some types of cancer. It may help to lower blood pressure. These activities can include:

Brisk walking
Running
Swimming
Playing tennis
Cycling
Roller skating
Jumping rope

Strength exercise

Experts advise that adults do exercise that keeps muscles strong. Do these at least 2 times a week. They should include the major muscle groups. This means your legs, hips, back, chest, arms, shoulders, and stomach. These activities can include:

Lifting weights
Using resistance bands
Doing bodyweight exercises like push-ups, pull-ups, sit-ups, and air squats
Yoga
Pilates

Benefits of regular physical activity

The benefits of physical activity include:

Improves blood flow throughout your body
Keeps your weight under control
Improves your blood cholesterol levels
Prevents and manages high blood pressure
Prevents bone loss
Boosts your energy level
Releases tension
Improves your sleep
Improves your self-image
Helps manage stress
Counters anxiety and depression
Improves thinking ability
Increases your enthusiasm and optimism
Increases your muscle strength
Increases endurance

A daily exercise program is a way for you to share an activity with your family and friends. It helps you keep good heart-healthy habits. Daily exercise can help your child prevent obesity, high blood pressure, high cholesterol, and heart attack and stroke later in life. If you are an older adult, daily activity can help delay or prevent chronic illness. This will help you keep your quality of life and independence.