Working out and regular exercise can reduce your risk of heart disease, diabetes, colon cancer and breast cancer, according to the American Heart Association. Exercise can also relieve stress and improves your mood. The latest recommendations from the American Heart Association and the American College of Sports Medicine guidelines on physical activity encourage all healthy adults ages 18 to 65 to get at least 30 minutes of moderate intensity activity five days of the week.
Add In Weight Bearing Activity
Weight bearing activity can increase bone density and help prevent osteoporosis according to the National Osteoporosis Foundation. Try to perform weight bearing impact exercises for 30 total minutes on most days of the week. Examples of high and low impact exercises are elliptical machines, aerobics, hiking, jumping rope, walking and running.
Allow a Day of Rest
Working the body too hard and not allowing adequate rest time can do more damage than good. Shape Magazine recommends always giving muscle groups 48 hours of rest between resistance workouts to allow them time to adapt to the stress you put on them. If you are weightlifting every day, don't target the same muscles two days in a row.
Don't Forget Cardio
Cardiovascular exercise blasts calories and improves heart function. Shape Magazine advises to try and supplement your exercise program with aerobic workouts at least three times a week. Examples of cardiovascular exercise includes any activity that increases the heart rate such as running, walking, dancing, biking, swimming and sports.
Drink Water
Make sure to hydrate the body by drinking water before and after exercise. The American Council on Exercise suggests drinking about 2 cups of water two hours before exercise and another 6 to 8 oz. every 20 minutes to optimize performance. During prolonged exercise of more than 60 minutes, sports drinks may also be a good choice because they help replace lost sodium and often enhance endurance performance.
Balance the Body
Injuries often occur because one muscle group is stronger than other muscle groups. Try for a symmetrical look by ensuring you do exercises for opposing muscle groups. Shape Magazine uses the example that when you work your quadriceps, do exercises for your hamstrings as well. The same will also apply for the upper body. When you work your biceps and triceps make sure to also lift your chest, back and core.
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