Creating an Exercise Program
Exercise is vital for your health. It can improve your overall sense of well-being. It helps you keep good heart-healthy habits. A daily exercise program is a way for you to share an activity with your family and friends. Even low-to-moderate intensity activities for 30 minutes a day can help. These include:
Before you start
Talk with your healthcare provider before you start any exercise program, especially if:
The benefits of regular exercise
Regular exercise can:
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Improve blood flow around your body
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Keep your weight under control
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Improve your blood cholesterol levels
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Prevent and manage high blood pressure
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Prevent bone loss
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Boost your energy level
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Release tension
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Improve your sleep
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Improve your self-image
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Help manage stress
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Counter anxiety and depression
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Improve thinking ability
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Increase your enthusiasm and optimism
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Improve your muscle strength
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Increase your endurance
Good for all ages
Daily exercise can also help a child prevent these problems:
For an older adult, daily activity can help:
Aerobic exercises to try
Aerobic activities are good for the health of your heart and lungs. Do them several times a week. Do them for 30 to 60 minutes each time. Experts advise adults do at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic activity a week.
Doing aerobic activity:
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Increases your ability to exercise
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Helps prevent heart disease
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Helps prevent some types of cancer
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May help to lower blood pressure
These activities can include:
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Brisk walking
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Running
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Swimming
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Playing tennis
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Cycling
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Roller skating
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Jumping rope
Strength exercises to try
Experts advise that adults do exercise that keeps muscles strong. Do these at least 2 times a week. They should include the major muscle groups. This means your legs, hips, back, chest, arms, shoulders, and stomach.
These activities can include:
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Lifting weights
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Using resistance bands
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Doing push-ups
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Yoga
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Pilates
Online Medical Reviewer:
Melinda Murray Ratini DO
Online Medical Reviewer:
Stacey Wojcik MBA BSN RN
Online Medical Reviewer:
Thomas N Joseph MD
Date Last Reviewed:
3/1/2023
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