A basic exercise routine has a wide variety of physical and mental benefits and is accessible and easy to follow. For the best results, it should include strength training and flexibility exercises as well as cardio work, as the Cleveland Clinic and American Council on Exercise recommend. It should also be consistent, reliable, challenging and interesting so that it's not a chore to stick with it over time.
Benefits
Even a simple exercise routine with mild activities and a semi-regular schedule can bring significant health benefits. According to the Mayo Clinic, exercise reduces the risk of diabetes, cancer, osteoporosis, high blood pressure and other conditions; improves people's moods; helps people sleep better; boosts energy levels and aids with weight loss and healthy weight maintenance. Specific exercises also have more focused benefits, such as improving balance or building muscle mass.
Types
The three main types of exercise that form a basic workout are cardiovascular activity, strength training and stretching or flexibility movements. Each type of activity enhances the others' effectiveness and adds something to the overall workout. Aerobics and cardio exercises burn calories and build endurance and aerobic capacity. Strength training builds, tones and tightens muscles; and stretching helps improve flexibility and prevent injuries from intense exercise.
Examples
Aerobic activity raises the heart rate for a prolonged period of time and is the most common part of many people's basic workout routines. Aerobics encompasses exercise DVDs, some calisthenic exercises, jogging, brisk walking, team sports such as soccer and baseball, kickboxing and a variety of other activities. Strength training may include core exercises, weightlifting, weight-bearing exercises, plyometrics and resistance activities. It sometimes makes use of equipment such as resistance bands, fitness balls, dumbbells and medicine balls. Stretching and flexibility exercises consist of basic static and dynamic stretches as well as stretch-based activities, such as yoga and Pilates.
Guidelines
A basic exercise routine should meet or exceed the American College of Sports Medicine's minimum guidelines for frequency and duration. The ACSM recommends that all healthy adults exercise for at least 150 minutes weekly and supplement that routine with two strength training sessions. Any degree of physical activity is better than none, but in general, a routine grows more beneficial and effective as it develops to include longer and more challenging workout sessions.
Considerations
To avoid boredom and stagnation in a simple exercise routine, make sure to vary workouts. Doing different activities during each session or each week provides the body with a greater challenge and gives all major muscle groups a chance to develop. For the best chance of success, pick exercises you enjoy and that are suitable for your budget, lifestyle and schedule.
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