According to the Centers for Disease Control and Prevention, you need at least two and a half hours of a moderate-intensity aerobic activity, such as brisk walking, and two or more days of resistance training per week to lower your risk for contracting many chronic diseases. You can reap even more health benefits by combining your exercise regimen with a nutritious diet that emphasizes fruits and vegetables and spurns saturated fats and sugars.
Aerobic Exercise
The good news is that you don't have to hammer out your weekly aerobic exercise quota in hour-long sessions at the gym--you can do it 10 minutes at a time. For instance, just three 10 minute brisk walks a day, five days a week will provide you with the requisite health benefits. Upping your heart rate even more will decrease the time you have to dedicate as well--so try running or jogging instead.
You can also achieve cardiovascular health by taking the stairs instead of the elevator, parking your car farther away from your destination and walking and purchasing a pedometer to count your steps. Experts at the University of Washington say you should take at least 10,000 steps per day.
Resistance Training
Weight-lifting activities that work all the major muscle groups--shoulders and arms, legs, hips, back, chest and abdomen--should be done twice a week, to the point where it's hard to do another repetition without help. You should shoot for eight to 12 repetitions per set, and up to three sets per exercise for the maximum benefits.
For strength training, you can also do activities such as push-ups and sit-ups, yoga or even digging or shoveling in the garden. According Discovery Health Channel medical advisor Dr. Pamela Peeke, it is important to set realistic targets. "Avoid fantasy-land goals that will only frustrate you," she says. Developing a support system and keeping a daily journal will help you to stay committed to your fitness program.
Nutrition
One of the most important things you can do for your health is to eat a balanced diet and stay within your daily calorie needs. One way to achieve your health goals, says Peeke, is to create a "food-free reward system." She recommends new clothing or weekend getaways instead of junk food.
Eating regular meals, choosing brightly colored fruits and vegetables, getting at least seven hours of sleep per night and drinking plenty of water all contribute to your nutrition. Also, don't skip breakfast. It should be balanced with some protein, a healthy carbohydrate and a bit of fat. An egg-white omelet with fresh fruit and slice of whole-wheat toast will do the trick.
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