Creating balance applies to all areas of a healthy life, including work, leisure, nutrition and your workouts. Focusing on just one aspect of fitness means you’re neglecting other important parts that contribute to overall health. A balanced workout routine ensures your muscles are strong, your heart and lungs are healthy and you have range of motion in your upper and lower body. Consult your physician before starting a new exercise routine.
Step 1
Perform at least 75 minutes of vigorous aerobic exercise or 150 minutes of moderate aerobic exercise a week, according to the Centers for Disease Control and Prevention. Effective aerobic exercises include cycling, rowing, running, swimming and aerobics classes.
Step 2
Include strength training in your workout routine at least two days a week, says the CDC. Use dumbbells, barbells, resistance bands, machines at the gym or your own body weight. Train all the major muscle groups at least once a week, including your legs, chest, back, shoulders and arms.
Step 3
Stretch before and after each aerobic or strength workout to keep your muscles loose and flexible. Stretch your hamstrings, quadriceps, upper and lower back, chest, shoulders and midsection to help prevent injury.
Tips and Warnings
- Warm up with a light jog on the treadmill, rope jumping or jumping jacks before stretching to warm the muscles. Breathe deeply as you hold each stretch, and avoid bouncing. Stop exercising if you experience pain during any segment of your workout routine. Vigorous exercise refers to increasing your breathing rate to the point where you can’t carry on a conversation. With moderate exercise, you should still be able to converse. Incorporate exercises or movements that challenge your balance as part of your routine, such as stretches or resistance moves on one leg.
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