Regular exercise is an important part of any woman's health routine. To maintain health, the Centers for Disease Control and Prevention recommend that healthy adults exercise most days of the week for 30 minutes, or 2.5 hours a week, at moderate intensity. Exercise sessions can be split into several shorter sessions, such as two 15-minute exercise bouts each day, which may be more convenient and are considered just as effective.
Basics
A normal workout routine should include exercises for cardiovascular health, muscle and core strength, flexibility and balance. To establish a regular schedule of daily exercise, consider your best time of day for working out and make a daily appointment with yourself. Start by exercising for 10 minutes a day, then add two minutes per workout each week, recommends the Women's Heart Foundation. Keeping a log may help you establish your routine.
Cardiovascular
Cardiovascular, or aerobic, exercise utilizes the body's largest muscle groups -- the arms, legs and hips -- and builds heart health. Jogging, walking, aerobics, bicycling and swimming are examples of activities that are easily incorporated into a normal workout regimen for women. Begin and end your exercise with a warm-up and a cool-down of lighter-intensity exercise. Try to maintain an exercise intensity that allows for talking, but not conversation.
Strengthening
Building muscle and core strength is important for stability and maintaining your lifestyle activities and calorie-burning muscle to control weight as you age. Light weightlifting, two to three days a week for 20 minutes a session, along with abdominal exercises should be incorporated into your normal exercise schedule.
Flexibility
Exercises for balance, such as tai chi or standing on one foot and then alternating to the other foot, will help prevent falls, a common hazard as women age. Gentle stretching before and after your workouts can help maintain flexibility in your joints, which is important for stress-relief, range of motion and other health benefits. Incorporate flexibility and balance work into your daily exercise routine, as part of your warm-up and cool-down.
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