Whether you want to lose weight, have more energy or stay healthy, exercise can help. Regular exercise boosts your mood, helps with weight control, reduces your chance of disease and improves your sleep, according to MayoClinic.com. Physical fitness also improves your learning abilities, according to Harvard Medical School psychiatrist John Ratey in an article from U.S. News & World Report. With so many ways to exercise, everyone can reap the rewards of doing physical activities.
Exercise Recommendations
The American College of Sports Medicine advises doing moderately intense cardio exercises for 30 minutes a day, five days a week or vigorously intense cardio for 20 minutes a day, three days a week to stay healthy. ACSM also recommends strength training twice a week by doing eight to 12 reps of eight to 10 strength-training exercises. Allow at least one day of rest between strength-training sessions so your muscles can rebuild and repair themselves.
Cardiovascular Exercise
Cardio exercises elevate your heart rate for a sustained period, burn calories and strengthen your heart and cardiovascular system. High-intensity cardio activities include running, swimming and fast cycling. If you are a senior or have bone or joint problems, consider doing low-intensity aerobic exercises such as gardening, walking or cleaning, to help you reach your recommended amount of exercise. Other options for cardio workouts include hiking, going on an elliptical machine, biking and playing team sports such as soccer, basketball or tennis. Some everyday activities that can help you get aerobic exercise include taking the stairs at work, walking or biking to work, gardening, cleaning your house, or walking your dog.
Strength Training
You can do resistance-training exercises in a variety of ways, depending on your fitness level and available equipment. If you have access to a gym, use weight machines or free weights. You can also try using dumbbells or soup cans at home. There are a variety of exercises that use your body weight for resistance, including pushups, pullups, crunches, squats and lunges. Choose a strength-training routine that works all of your major muscle groups, including your major upper body, core and lower body muscles.
Considerations
Consult your doctor before beginning an exercise program. If you are overweight, older than 65 or have health conditions, you will most likely want to choose low-impact exercises, as they do not strain the joints. Some low-impact activities include cycling, swimming and water aerobics. Remember that everyday activities can burn calories as well -- you can calculate how many calories you burn doing different activities with the HealthStatus Calories Burned Estimator.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- National Institute on Aging: Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging
- Mayo Clinic: Calories Burned in 1 Hour
- Mayo Clinic: Exercise: 7 Benefits of Regular Physical Activity
- U.S. News & World Report: 5 Mind-Blowing Benefits of Exercise
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