More than 60 percent of American adults are not regularly active, and 25 percent of adults are not active at all. You are nearly twice as likely to develop heart disease if you don't exercise, even if you don't have any other risk factors for cardiovascular disease, according to the U.S. Department of Health and Human Services. Physical activity has many other health benefits, including controlling your weight, building healthy muscles and bones and promoting psychological wellbeing.
Aerobic
Aerobic exercise, also called cardiovascular exercise, raises your heart rate and sustains that increased pulse for three to 30 minutes. This type of exercise improves the health of your heart, lungs and circulatory system. An aerobic workout burns calories, resulting in weight loss. Cardiovascular exercise improves stamina and decreases your risk for developing cardiovascular disease by reducing blood pressure and blood cholesterol levels. Aerobic exercise has a beneficial effect on the way your body uses insulin to control blood-glucose levels if you have Type 2 diabetes.
Strength Training
Engage in strength training to build muscle mass, increase muscle strength, improve balance and make bones stronger. Strength training reduces your risk for developing osteoporosis and lowers your risk for hip fractures from falls. This type of activity, also called resistance training, reduces the pain of arthritis. Strong muscles protect arthritic joints from injury by absorbing shock.
Perform strength training on your upper and lower body, usually using weights or special rubber bands. Examples of strength training include using free weights or weight machines, doing pushups or lunges, or performing biceps curls using dumbbells. You can even use canned fruits or vegetables as dumbbells.
Flexibility
Flexibility exercises stretch and lengthen your muscles to keep you limber. These activities are sometimes called stretching or range-of-motion exercises. Flexibility exercises improve joint flexibility and prevent injury during more strenuous activities. Tai chi and yoga are popular examples of flexibility exercises, which are often relaxing and fun. Perform these exercises frequently and before and after other types of exercise as a cool-down period. Perform flexibility exercises slowly and smoothly, without jerking or lurching motions.
Routine
Develop a weekly exercise routine that combines all three types of physical exercise for optimal health. Perform flexibility exercises for about 15 minutes every morning to prepare your body for other types of exercise or just to loosen stiff joints, advises the Arthritis Foundation. Do strength-training exercises every other day. Work toward getting half an hour of aerobic exercise three to four days each week.
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