Physical fitness is essential to reducing the incidence of disease, reaching the ideal weight for your body type, developing and maintaining coordination and balance and helping you feel good. You may choose to go to a gym, but it's possible to implement a viable exercise plan at home. Think of an exercise program as a long-term endeavor, and don't expect too much too quickly.
Before you get started on any exercise plan, ask your doctor to help you assess your fitness level and determine a starting point. Set a schedule to do aerobic exercises five or six days per week and strength training every other day (ideally after the muscles have warmed up). Start out with 10 to 15 minutes of aerobic activity and build up to at least 30 minutes per session. Increase the strength training by adding a set of repetitions per week after the second week until you reach a level you want to stay with.
Aerobic Exercise
Step 1
Warm up for at least five minutes before beginning the aerobic part of your exercise program. Walking in place and stepping from side to side while swinging your arms are two warm-up options. Continue the warm-up for another two to three minutes to lead up to the full aerobic activity.
Step 2
Dance, power walk, jog or run for 10 to 15 minutes. Biking is another aerobic option. A good idea if you want to stay inside is to dance to a lively CD.
Step 3
Cool down by doing the same exercises you did for the warm-up. Your muscles will still be warm enough for the strength training.
Strength Training
Step 1
Hold 3- to 5-lb. weights at your shoulders and alternate lifting your arms straight up. You can build up to heavier weights after you find exercising with these weights relatively easy. Do this exercise six to eight times on each side the first time. After you've been exercising for a week, increase the repetitions.
Step 2
Hold the weights as though your arms were wrapped around a barrel. Keeping your arms horizontal to the ground, slowly bring them out away from your sides and then back to the starting position. Do this six to eight times at first, then build up to as many as 20 times.
Step 3
Lie on the floor with your hands behind your neck. Slowly lift your head until you can feel your abdomen tighten. Lower your head and repeat. Start out with 10 crunches and then build up to a level that feels fatiguing but not overly stressful.
Step 4
Roll onto your side. Bracing yourself with your elbow and hand, slowly lift one leg, then lower it. Do this 10 times on each side.
Stretches
Step 1
Place one leg behind you with the ball of the foot on the floor. Slowly lower the heel of the same foot to the floor to stretch your Achilles tendon. Do this six to eight times to the count of five on each leg.
Step 2
Wrap your arms around your chest as though giving yourself a hug. Slowly open your arms and stretch them as far back as possible. Do this six to eight times to the count of five.
Step 3
Stand with your feet slightly more than shoulder-width apart. Holding your arms straight out from your sides, swivel from your hips as far as you can toward the left. Then slowly turn and swivel toward the right. Do this six to eight times to the count of 10.
Things You'll Need
- Hand weights
- Comfortable exercise shoes
- CD of up-tempo music (optional)
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