Many people want to begin exercising, but put it off because they're out of shape or they have physical limitations. Almost everyone, however, can become healthier and more active by starting with light exercises. Once you become comfortable being more active, gradually work up to more vigorous exercises. If you haven't exercised in a while, have a medical condition or are pregnant, consult your doctor before making changes to your exercise habits.
Aerobic Exercise
Aerobic exercise boosts your heart rate, increases your breathing rate and works your muscles. Regularly aerobic exercise also can lower your blood pressure and reduce your risk of heart disease, according to the American Heart Association. Light aerobic exercise includes brisk walking outside or on a treadmill, marching in place, roller-skating, dancing or riding a stationary bicycle. Try to engage in 30 minutes of aerobic activity most days of the week. If you haven't exercised in a while, start with 10 or 15 minutes a day and gradually increase your duration each week. You also can split up your aerobic activity into two 15-minute sessions or three 10-minute sessions. If you're trying to lose weight, do some type of aerobic exercise for 45 minutes a day, five days a week.
Strength Training
Proper strength training helps build strong muscles and bones. The more muscle you build, the faster you burn calories, even when you're resting. Muscle mass deteriorates with age, but strength training can help you preserve and build muscle. Invest in 5- or 10-pound weights that you can lift at home, or purchase elastic resistance bands, which typically come with instructions for home use. Sit-ups, crunches and push-ups are also low-impact and strengthen your stomach and upper body.
Flexibility Training
Flexibility exercises --- also known as stretches --- help prepare your body for physical activity. Stretching also can ease minor stiffness and soreness. Gently stretch your arms and legs for 5 or 10 minutes before exercise. Stand with your knees slightly bent, reach for the ceiling, then toward your toes. Slowly rotate your head, shoulders and hips. Aim for three to five repetitions of each stretch. If you have limited mobility or a medical condition, consult your health care provider, who can suggest safe, quick-relief stretches for you.
Everyday Activities
Increasing your physical activity throughout the day helps keep your body moving, burns calories and is an easy way to stay active. Park a little farther from your destination, take the stairs instead of the elevator and go on walks during your lunch break. If you're feeling tired or sluggish, get outside for some fresh air or do some gardening or home repairs. Adding physical activity to your daily routine can boost your energy and overall feeling of well-being.
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