Creating an Exercise Program

Exercise is vital for your health. It can improve your overall sense of well-being. It helps you keep good heart-healthy habits. A daily exercise program is a way for you to share an activity with your family and friends. Even low-to-moderate intensity activities for 30 minutes a day can help. These include:

• Walking briskly

• Climbing stairs

• Gardening

• Yard work

• Moderate-to-heavy housework

• Dancing

• Home exercise

Before you start

Talk with your healthcare provider before you start any exercise program, especially if:

• You haven’t exercised in a while

• You have any health conditions

The benefits of regular exercise

Regular exercise can:

• Improve blood flow around your body

• Keep your weight under control

• Improve your blood cholesterol levels

• Prevent and manage high blood pressure

• Prevent bone loss

• Boost your energy level

• Release tension

• Improve your sleep

• Improve your self-image

• Help manage stress

• Counter anxiety and depression

• Improve thinking ability

• Increase your enthusiasm and optimism

• Improve your muscle strength

• Increase your endurance

Good for all ages

Daily exercise can also help a child prevent these problems:

• Obesity

• High blood pressure

• High cholesterol

• Heart attack and stroke later in life

For an older adult, daily activity can help:

• Delay or prevent chronic illness

• Keep their quality of life and independence

Aerobic exercises to try

Aerobic activities are good for the health of your heart and lungs. Do them several times a week. Do them for 30 to 60 minutes each time. Experts advise adults do at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic activity a week.

Doing aerobic activity:

• Increases your ability to exercise

• Helps prevent heart disease

• Helps prevent some types of cancer

• May help to lower blood pressure

These activities can include:

• Brisk walking

• Running

• Swimming

• Playing tennis

• Cycling

• Roller skating

• Jumping rope

Strength exercises to try

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 push-ups

• Yoga

• Pilates