Exercise plans and programs differ drastically based on your interests, aptitudes and availability. Good exercise plans, while sharing some key elements, are individualized and focus on the activities that will give you the most significant mental, social and physical health returns---and the most satisfaction. While designed to be a guideline that you follow closely, your exercise plan should allow you to be flexible, based on how your body feels, and it should incorporate aerobic exercise, strength training and stretching exercises.
Aerobic Activity
According to the Centers for Disease Control and Prevention, the benefits of participating in regular aerobic activity include the following: weight control, a reduced likelihood of experiencing cardiovascular disease, type 2 diabetes, metabolic syndrome and some cancers, increased bone and muscle strength, enhanced mood, improved ability to perform your activities of daily living and increased longevity. Any exercise plan that's designed to be well-rounded and balanced should incorporate aerobic activities, such as walking, running, bicycling, skiing or stair climbing.
Participate in activities that resonate with you and that you enjoy. Your ability to stick with an exercise plan largely hinges on your level of satisfaction with the activities you perform on a regular basis. Consider mixing several aerobic activities into your exercise plan as a way to keep things fresh and reduce your likelihood of experiencing repetitive strain injury. To derive health benefits from aerobic activity, the American College of Sports Medicine recommends that you engage in at least 30 minutes of moderately intense aerobic exercise, five days a week.
Strength Training
Your regular participation in strength training exercise is another important part of a well-rounded exercise plan. According to the American Council on Exercise, regular strength training helps you build a better, healthier body. The health benefits that result from your participation in mild-to-moderate strength training include lowered blood pressure, improved HDL or "good" cholesterol, improved blood sugar regulation and a reduced risk of developing diabetes, improved strength, gait and your ability to perform your regular daily activities and reduced osteoarthritis-related pain or discomfort. Many people perform strength training exercises in a gym, using free weights or machines to exercise their muscles, although strength training exercises that use your own body weight as resistance, such as chin-ups, push-ups and squats, are also effective at improving your muscle strength and your overall health. The ACSM suggests that in order for you to derive health benefits from strength training exercise, you should perform no less than eight to 12 repetitions of eight to 10 strength-training exercises, twice a week.
Stretching Exercises
Participating in exercises or activities that improve your flexibility and condition your core are an essential part of your fitness routine and exercise plan. According to the Mayo Clinic, stretching can help you improve flexibility and your joints' range of motion, improve circulation and help reduce stress. With improved flexibility, your daily tasks become easier to perform and stamina is improved. Maintaining or improving your joints' range of motion helps balance the structure of your body, which reduces muscle strain, keeps you mobile and reduces your likelihood of falling, which is especially important as you age. Stretching improves blood flow to your muscles, which helps you recover more quickly from soft tissue injuries. Stretching, in conjunction with other stress-relieving techniques, also helps relax your tight muscles and balance your body's muscle tone. Consider incorporating a stretching routine into your daily exercise plan, and consider participating in yoga, which both strengthens and stretches your body's muscles.
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