When people are just beginning an exercise
program, they often have three questions:
What kinds of exercise should I do?
Your doctor will advise you what types of
exercise you can do based on your medical history and a thorough medical exam.
Consult with your doctor if you have any questions or concerns about your
exercise plan.
How much should I exercise?
Many experts agree that you need 30 minutes
of "moderate-intensity" physical activity each day to stay in good
health. If you're out of shape or short on time, start slowly and add it up in
10-minute periods throughout your day.
How hard should I exercise?
Take the "Talk Test." While
exercising, you should feel a little warm, break into a light sweat, and have
increased breathing (but not gasping). If you can talk and carry on a
conversation during this time then your activity level is just right.
Your Exercise Plan
1. Endurance Activities (aerobic exercise)
Try these aerobic
activities 3
to 5 days per week to strengthen your heart and lungs and improve your
circulation:
· Walk briskly
·
1 3/4 miles in 35 minutes (20 minutes per
mile)
·
2 miles in 30 minutes (15 minutes per mile)
·
Join a mall-walking program
· Cycle
·
5 miles in 30 minutes or
·
4 miles in 15 minutes
·
Swim laps for 20 minutes
·
Jump rope for 15 minutes
·
Run 1 1/2 miles in 15 minute (10 minutes per
mile)
·
Play basketball
·
Shoot baskets for 30 minutes or
·
Play a game for 15-20 minutes
·
Dance fast (social dancing) for 30 minutes
·
Skate for 30-40 minutes
·
Try an at-home exercise video
·
Check out an exercise classes at your local
YMCA, recreation, or senior center (You might want to observe the class before
signing up.)
2. Strength Activities
Do strength
activities 2
to 3 days a week to build your muscles and bones, improve posture and balance,
and prevent osteoporosis.
·
Weight lifting
·
Sit-ups and push-ups
·
Climbing stairs
·
Lifting and carrying groceries
3. Flexibility Activities
Try flexing exercises 5 to 7 days a week to
keep your muscles and joints relaxed and mobile. You'll improve mobility and
movement as you get older.
·
Yoga and T'ai Chi
·
Stretching exercises
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