Creating an Exercise Program

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.

These activities can include:

• Lifting weights.

• Using resistance bands.

• Doing push-ups.

• Yoga.

• Pilates.