Creating an Exercise Program

An exercise program includes more than just your daily activity. Be sure to warm up before you start and cool down when you're done.

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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:

Walking briskly.
Climbing stairs.
Gardening.
Yard work.
Moderate-to-heavy housework.
Dancing.
Home exercise.

Before you start

Talk with your health care provider before you start any exercise program, especially if:

You haven’t exercised in a while.
You have any health conditions.

The benefits of regular exercise

Regular exercise can:

Improve blood flow around your body.
Keep your weight under control.
Improve your blood cholesterol levels.
Prevent and manage high blood pressure.
Prevent bone loss.
Boost your energy level.
Release tension.
Improve your sleep.
Improve your self-image.
Help manage stress.
Counter anxiety and depression.
Improve thinking ability.
Increase your enthusiasm and optimism.
Improve your muscle strength.
Increase your endurance.

Good for all ages

Daily exercise can also help a child prevent these problems:

Obesity
High blood pressure
High cholesterol
Heart attack and stroke later in life

Daily activity can help an older adult:

Delay or prevent chronic illness.
Keep their quality of life and independence.

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 activity or 75 to 150 minutes of vigorous-intensity aerobic activity every week.

Doing aerobic activity:

Increases your ability to exercise.
Helps prevent heart disease.
Helps prevent some types of cancer.
May help to lower blood pressure.

These activities can include:

Brisk walking.
Running.
Swimming.
Playing tennis.
Cycling.
Roller skating.
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.