Exercise Program For Beginners At Home

A well-rounded exercise program includes aerobic activity, strength conditioning and stretching exercises, according to the American Council on Exercise. When you are just getting started with an exercise regimen, it's a good idea to try low-impact exercises first that are low to moderate in intensity. You have many options when it comes to starting an effective exercise regimen at home.

Considerations

If you smoke or have risk factors for cardiovascular disease, such as high blood pressure, diabetes, high cholesterol or a family history of heart disease, the American Council on Exercise recommends that you consult with a health care professional before beginning an exercise program. In addition, men over 45 and women over 55 should get a doctor's permission before engaging in vigorous physical activity.

Aerobic Activity

The most important step for beginners is to choose an activity that gets you moving and that you're comfortable with, advises the Thagard Student Health Center at Florida State University. Walking is the classic go-to activity for beginners, but you can also try home video workouts, such as low- to moderate-intensity dance or aerobics. As you add cardiovascular activity to your routine, start with 10- to 15-minute sessions and work your way up to 30 minutes or longer. The Physical Guidelines for Americans recommends a minimum of 150 minutes of aerobic physical activity per week, noting that health benefits associated with exercise become evident even before the minimum recommendation is reached.

Strength Exercises

Strength training builds muscle that can increase your resting metabolism as well as reduce your risk for injury, relieve symptoms associated with chronic health conditions, such as high blood pressure, and improve your balance and endurance, reports MayoClinic.com. Ultimately, you should devote two to three workouts per week to strengthening your muscles. You don't need expensive equipment to build strength; calisthenics such as push-ups, lunges, sit-ups, squats and yoga poses use your body weight to build strength in your upper body, abdomen and legs. You can also use light weights or soup cans when performing moves, such as biceps curls, squats, triceps extensions and deadlifts. If you use free weights, start light and gradually increase the amount of weight you use. Avoid working out the same muscles two days in a row.

Stretching

Don't overlook the importance of stretching in your exercise regimen. Stretching not only increases your flexibility, but it also improves circulation, provides stress relief and improves the range of motion in your joints, according to MayoClinic.com. It's important to stretch your muscles when they are already warmed up to avoid strain and injury. MayoClinic.com advises stretching the muscles in your arms, shoulders, thighs, hips, lower back and neck, holding each stretch for about 30 seconds.