Adult exercise programs are regular exercise routines designed to provide the health benefits of consistent physical activity. Programs of this sort typically include aerobic exercises --- which build your heart and lung strength --- and strength training exercises, which increase or maintain your muscle mass and strengthen your bones. While effective programs follow certain general guidelines, you can easily adapt them to meet your own needs and preferences.
Aerobic Activities
Effective adult exercise programs contain at least 150 minutes of moderate aerobic activity each week, according to the Centers for Disease Control and Prevention. Exercises and activities that fit into this category include water aerobics, walking at a brisk pace, using a lawn mower and bicycling on even ground. If you're an experienced exerciser without significant health problems, you may be able to meet your aerobic needs with 75 minutes per week of more demanding activities such as running, jogging, swimming at a brisk pace or participating in aerobically challenging sports like basketball or singles tennis.
Strength Training Activities
Effective adult exercise programs also contain at least two weekly sessions of strength training activities such as lifting free or machine weights, performing body weight exercises like pull-ups or push-ups, working out with rubber resistance bands or performing yoga postures, the CDC reports. To gain the full benefits of these activities, you will need to perform a variety of exercises that engage all of your body's major muscle groups, from your shoulders and arms to your legs. As an alternative to set exercises, you can engage in demanding everyday activities like heavy gardening.
Organizing Your Program
You can organize your exercise program in various ways designed to accommodate your schedule and lifestyle, the American College of Sports Medicine reports. For instance, you can break your daily exercise sessions into segments of time as short as 10 minutes. You can also select activities from different exercise categories and alter the exercises you perform from week to week. If you don't have time to visit a gym, you can select exercises or activities you can easily perform at home. Additionally, you can break up any potential exercise tedium by working out with friends or family.
Considerations
Adults of all ages have roughly the same exercises requirements, and older adults can typically engage in some version of the same exercises performed by younger adults, the CDC notes. Consult your doctor before you begin any new program. If you get approval for exercise, begin slowly, work within your current physical limitations and gradually build up to a full routine over time. Ask your doctor and a certified fitness instructor for further advice.
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