Consistent exercise over time brings a variety of fitness and health benefits, including increased energy, reduced emotional stress, weight management and disease and injury prevention, according to MayoClinic.com. Your personal exercise plan should include exercises for cardiovascular health, endurance, flexibility and strength. Perform endurance exercises at least five days per week, stretching exercises every day and resistance exercises two to three times per week to achieve these benefits.
Step 1
Perform aerobic exercise activities, such as biking, jogging, swimming and walking, at least five days per week for 30 minutes each day. Exercise twice as much for greater benefits.
Step 2
Stand with your feet about shoulder-width apart. Rotate your torso from side-to-side, allowing your arms to swing freely in both directions. Twist at least 10 times in each direction.
Step 3
Stand with your arms extended away from your shoulders. Make large arm circles forward, stretching the muscles and connective tissues surrounding your shoulder joints. Perform 10 circles and then reverse directions.
Step 4
Balance on your left foot and swing your right leg forward and backward and then side-to-side as far as possible. Do 10 swings each way and then switch legs.
Step 5
Stand with your left leg in front of your right and place your hands against a solid wall. Press your right heel into the ground, stretching the back of your lower leg. Hold for 10 seconds and then stretch your left leg.
Step 6
Lie on your stomach with your palms on the ground, about 2 in. outside your shoulders, and your elbows away from your body. Contract your chest and shoulder muscles to extend your arms, pushing your body off the ground. Leave your knees and toes on the ground, or just your toes, to make the push-up more difficult. Lower back down and repeat. Perform at least 10 reps.
Step 7
Sit on a bench or chair with your back erect. Hold dumbbells, or other objects of the same weight, close to your shoulders with your wrists extended and palms facing upward. Press the weights straight upward until your elbows are fully extended, then reverse back to the starting position. Perform eight to 12 reps.
Step 8
Stand upright while holding dumbbells at your sides with your palms facing backward. Bend forward at your waist, allowing your knees to flex slightly, until your torso is near horizontal. Move your arms to hang under your chest as you lean forward. Contract the muscles of your upper back to abduct your arms, or move them away from your body, and flex your elbows, lifting the weights until they are level with your upper body. Lower them back down slowly and then extend your back to stand up straight again. Perform eight to 12 reps.
Step 9
Stand close to a chair or bench. Lift your left foot, place it on the chair and straighten your leg to raise your body and lift your right foot off the ground. Flex your left leg and place your right foot back on the ground, followed by your left. Then step up with your right foot and repeat the process. Do six to 12 step-ups with each leg. Hold dumbbells for added resistance if desired.
Step 10
Stand with your feet flat on the ground and repeatedly raise your heels off the ground as high as possible and lower them back down. Elevate your toes an inch or more onto a solid surface to increase the intensity of the exercise. Hold dumbbells to increase the weight.
Tips and Warnings
- Start with light weights and gradually increase the weight over time to build strength progressively. Perform multiple sets of the resistance exercises for faster strength development.
- Consult with your physician if you feel any abnormal pain or sensations while exercising.
Things You'll Need
- Dumbbells
References
- Mayo Clinic: 7 Benefits of Regular Physical Activity
- Centers for Disease Control and Prevention: Physical Activity for Everyone
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Exercise Library
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