Exercise

Designing 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:

• Pleasure walking
• Climbing stairs
• Gardening
• Yard work
• Moderate-to-heavy housework
• Dancing
• Home exercise

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:

• Brisk walking
• Running
• Swimming
• Cycling
• Roller skating
• Jumping rope