The American College of Sports Medicine published guidelines for regular physical activity in adults. You should perform moderate physical activity for 30 minutes a day, most days of the week. Additionally, you should perform strength building exercises for 20 minutes a day on two non-consecutive days each week. This may sound overwhelming. You're busy, you have a lot on your plate, and fitting in that much exercise sounds impossible, especially if you correlate exercise with discomfort or pain. Learning an easy exercise routine can help get you active, despite the barriers you may face.
Cardiovascular Activity
Step 1
Put on your shoes and exercise clothes and head outdoors.
Step 2
Start walking. Walk at a pace that feels comfortable for carrying on a conversation, but that would make singing difficult.
Step 3
Walk in 10-minute increments, or take a single, 30-minute walk. If you choose to walk in increments, find an easy loop you can do from doorstep to doorstep. It may just be around the block, or if you have a nearby park, walk there and back. If you choose to take a single, 30-minute walk, choose a location that keeps you engaged in your surroundings. Maybe you would like to walk around the mall, or head to a nearby city district. Choose a place that interests you.
Strength-Building Exercise
Step 1
Two days a week, while watching your favorite TV show or listening to your favorite podcast, perform full-body weight lifting exercises.
Step 2
Start with the major muscle groups of your legs. Perform two sets of 12 to 15 repetitions of squats while holding the dumbbells.
Step 3
Progress to lunges. Mix up the variety and perform one set of walking lunges, 15 lunges per leg, and one set of stationary lunges, 12 lunges per leg.
Step 4
Lie on the ground to do dumbbell chest presses. Perform two or three sets of 12 to 15 repetitions.
Step 5
Stand up and bend forward at the hips to perform two sets of dumbbell rows, working the muscles of your back. Perform 12 to 15 repetitions per set.
Tips and Warnings
- As your cardiovascular exercise becomes easier, pick up the pace or walk longer to continue seeing health-related gains. Increase the weight you use for the strength-building exercises as they become easier to perform. The last two repetitions for any set should be hard to complete.
- Any exercise routine can lead to injury. Consult with your doctor before beginning any exercise regimen.
Things You'll Need
- Comfortable athletic shoes
- Comfortable athletic clothes
- Several sets of dumbbells
Member Comments