When starting an exercise program, make sure you start slow and don't do too much too soon. This can lead to injuries and feeling discouraged. If you are fatigued or in pain, stop the activity you are doing. Also make sure to incorporate stretching, resistance training, cardiovascular activity and balance training into your program. Combining these elements and creating a successful program can improve your mood, prevent chronic disease, help you lose weight and increase your energy level.
Warming Up
Before you begin your workout, warm up with five to 10 minutes of moderate aerobic exercise such as walking to prevent injuries. After you finish your cardio exercise, cool down with five to 10 minutes of moderate aerobic activity and then stretch. You can also improve your flexibility by trying a yoga class.
Resistance Training
Build muscle with resistance training. If you belong to a gym, you can use their resistance machines or free weights or join a group strength-training class. But, if you don't belong to a gym, there are plenty of strengthening exercises you can do using your own body weight. Strengthen your core with moves like abdominal crunches or join a Pilates class. Strength train at least twice a week for about 20 minutes
Cardio Exercise
For an exercise plan to be successful, you need to pick an activity you enjoy so that you will stick with it. For a cardio workout, consider joining an aerobic class if you enjoy working out in a group. If you enjoy being outdoors, consider running, biking or inline skating. Try to do two and a half hours of moderate aerobic activity a week or an hour and 15 minutes of vigorous aerobic activity a week.
Vary your intensity through intervals. This requires alternating between moderate activity and vigorous activity. Try to do one or two interval sessions a week and a steady-paced routine three or four days.
Balance
Balance deteriorates with age, so as you get older, it becomes increasingly important to work on this area. Your balance training can be as simple as standing on one foot for a certain amount of time and working on increasing the length of time you can balance in that position.
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