Designing an Exercise Program
How to design an exercise program
Exercise is essential to maintaining your health and can also improve your overall sense of well-being. Even low-to-moderate intensity activities, for as little as 30 minutes a day, can be beneficial. These activities may include:
However, more vigorous aerobic activities, that you do three or four times a week for 30 to 60 minutes, are best for improving the fitness of your heart and lungs. Regular, aerobic activity increases your capacity for exercise and helps prevent cardiovascular diseases and even certain cancers. Aerobic exercise may also help to lower blood pressure.
These activities may include:
Benefits from regular exercise or physical activity
According to the American Heart Association, the following are key benefits of physical activity:
Improves blood circulation throughout your body
Keeps your weight under control
Improves your blood cholesterol levels
Prevents and manages high blood pressure
Prevents bone loss
Boosts your energy level
Improves your ability to fall asleep quickly and sleep well
Improves your self-image
Helps manage stress
Counters anxiety and depression
Increases your enthusiasm and optimism
Increases your muscle strength
A daily exercise program can provide a way for you to share an activity with your family and friends, while helping you establish good heart-healthy habits. Daily exercise can help your child deter conditions such as obesity, high blood pressure, poor cholesterol levels, and poor lifestyle habits that lead to heart attack and stroke later in life. If you are an older adult, daily physical activity can help delay or prevent chronic illnesses and diseases associated with aging, and help you maintain your quality of life and independence longer.
Last Reviewed Date: 01/28/2013
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