Related Media: The Benefits of Regular Exercise
Exercise helps keep your body healthy and your tissues and organs working properly. By keeping your body in good working order, exercise also helps ward off many diseases, such as
type 2 diabetes,
osteoporosis, and many others.
In 2008, the United States Department of Health and Human Services released physical activity guidelines for Americans. They recommend that adults should do at least 150 minutes of moderate–intensity or 75 minutes a week of vigorous–intensity aerobic (cardiovascular) physical activity per week. For additional health benefits, they recommend that adults increase this amount to 300 minutes of moderate–intensity or 150 minutes a week of vigorous–intensity aerobic activity per week.
Your exercise program should include:
In aerobic exercise, you continually move large muscles in the legs and buttocks. This action causes you to breathe more deeply and your heart to work harder to pump blood, thereby strengthening your heart and lungs.
Examples include: WalkingJoggingRunningAerobic danceBicyclingSwimmingHikingPlaying sports that involve running, such as basketball and soccer
Strength training builds lean muscle mass, which increases your physical strength and your bone mass.
Examples include: Weight lifting
Free weightsWeight machinesElastic tubingCalisthenics, such as push ups or chin ups
can offer many benefits, such as improving:
FlexibilityRange of motionCirculation
Major muscle groups to stretch include: Back musclesNeck musclesLeg muscles: hamstrings, quadriceps, calf musclesChest musclesButtocks and hip musclesShoulder and arm musclesStomach muscles
Stretching classes include: YogaTai chi
Here are some tips for safe stretching: Spend at least 5-10 minutes warming up your muscles before stretching. For example, walking gently while swinging your arms in wide circles.Start each stretch slowly, exhaling as you gently stretch the muscle.Hold each stretch for 10-30 seconds.
Here are some common stretching mistakes to avoid: Do not bounce during a stretch.Do not stretch a muscle that is not warmed up.If a stretch hurts, ease up. Do not strain or push a muscle too far.Do not hold your breath while stretching.
Before starting an exercise program,
check with your doctor
about any possible medical problems you may have that would limit your exercise program.
Consider making an appointment with a
certified athletic trainer
to help you develop a safe, effective, and enjoyable exercise program. You can find a trainer at a local gym or through a referral from your doctor or a friend. Make sure this person understands your goals and can help you maintain an exercise program that you will enjoy and stick with.
2008 Physical Activity Guidelines for Americans. United States Department of Health and Human Services website. Available at: http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed January 21, 2016.
Exercise: how to get started. American Academy of Family Physicians website. Am Fam Physician. 2006 Dec 15;74(12):2095-2096. Available at:
http://www.aafp.org/afp/20061215/2095ph.html. Accessed January 21, 2016.
Last reviewed January 2016 by Michael Woods, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
Copyright © EBSCO Publishing. All rights reserved.