You don't have to be a "gym rat" to stay in shape. The American College of Sports Medicine, ACSM, recommends that healthy adults get at least 30 minutes of cardiovascular exercise five times a week or 20 minutes three times a week in addition to two sessions of resistance training. Combine regular exercise with a balanced diet as outlined in the nutritional matrix, My Food Pyramid, designed by the U.S. Department of Agriculture. Getting consistent exercise and eating well can reduce your risk for developing heart disease, diabetes or obesity.
Short Bouts of Exercise
Start with 10 minutes of walking if you are out of shape. Add five minutes for each session until you can do 20 minutes easily. Depending on your fitness goals, work up to 30 minutes or add the resistance training. The National Institutes of Health found short bouts of walking to have health benefits, so returning to an exercise program this way will yield results over time. Record workouts in a notebook to track your progress.
Cross Train
Mix it up as often as you can. Some days walk; other days, bike or swim or play touch football or shoot hoops with your children or friends for at least 20 minutes. On cold days, skip rope indoors or use an exercise DVD. Gardening and washing the car or housework that keeps you actively moving for at least 20 minutes can count as one of your workouts if you are certain to get the other sessions in. Gauge it by whether your heart rate is elevated above resting.
Eat a Sensible Diet
Support your exercise program with a well-rounded diet of fruits, vegetables, lean proteins, eggs, legumes, whole grains such as brown rice, millet, quinoa, oats, nuts and low-fat dairy. Favor heart-healthy fats such as olive, canola, flax, hemp seed oils or fish oil supplements. Greatly reduce saturated fats that are solid at room temperature: pork, chicken or beef fat and butter. Over consumption of saturated fats can increase risk for developing heart disease. Note the USDA guidelines for a low-salt, low-sugar and low-saturated fat diet. Avoid eliminating an entire food group, such as carbohydrates.
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