A decision to get in shape with regular exercise can help you lose weight and feel better, while also lowering your risk for health problems like high blood pressure and stroke. Make yourself aware of the types of physical activities available in order to determine what exercise suits your lifestyle. Ask your doctor to review your activity plan, especially if you have a medical condition.
Cardiovascular Exercise
Aerobic activity performed three to five days each week for between 30 and 60 minutes are the most effective way to improve the overall function of your cardiovascular system and to lose weight, as well as reduce stress. Walking is a low-risk aerobic activity, although you'll need to maintain a brisk or vigorous pace to reap the benefits. Walk faster by taking longer steps and swiveling your hips.
Swimming is another popular aerobic exercise that benefits your back, arms and legs. Riding a bicycle strengthens your leg muscles and give you an aerobic workout. Stationary and recumbent bikes offer less risk for injury and are ideal for older adults with balance problems or knee problems.
Additional Aerobic Activities
Aerobic dance classes offered at most gyms provide a workout for your whole body and can often be performed while holding small hand weights. The classes are a social outlet and feature upbeat music and a variety of routines.
Doctors often recommend water aerobic classes for older adults, people who are undergoing rehabilitation or those with arthritis, though anyone can do water aerobics. The classes typically require you to perform exercise routines in water that is waist or shoulder deep.
Jogging and jumping rope are also aerobic activities that are ideal for most people, though you may rather do the tougher workouts provided by stair-climbing machines and ellipticals if you already maintain an active lifestyle.
Muscle-Building Activities
Strength-training workouts build muscle, strengthen your bones and promote better balance. Those who aim to work several muscle groups at once often prefer to lift free weights like dumbbells, hand weights or barbells, while weight machines are better suited to isolate and strengthen a key muscle. Muscle building activities also include pushups, squats and sit-ups, as well as stretching resistance bands.
Limit your strength workouts to three times weekly for no longer than an hour, and space your strength training at least two days apart so your muscles have time to heal. Lower your chance of strain by warming up in advance of a muscle workout with a brisk walk, stretching or a short ride of a stationary bike.
Before You Get Started
Plan to start your physical activities slowly, especially if you haven't been active or are pregnant. Have your doctor review your exercise regimen and make any changes based on your overall health. You'll reap the most benefits from exercise if you stick with your workouts over an extended period, so select several activities you enjoy, and don't be afraid to change your routine. While most people who exercise experience soreness, note that pain, dizziness or hearing a sound that resembles a pop indicates the need for medical attention.
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