Designing an Exercise Program

 

Picture of a man exercising on a stationary bicycle

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, done three or four times a week for 30 to 60 minutes, are best for improving the fitness of the heart and lungs. Regular aerobic physical activity increases a person's capacity for exercise and plays a role in prevention of cardiovascular diseases. Aerobic exercise may also help to lower blood pressure.

These activities may include:

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

Benefits from Regular Exercise or Physical Activity

Picture of a family, wearing helmets, rollerblading

  • Improves blood circulation throughout the body
  • Keeps weight under control
  • Improves blood cholesterol levels
  • Prevents and manages high blood pressure
  • Prevents bone loss
  • Boosts energy level
  • Releases tension
  • Improves the ability to fall asleep quickly and sleep well
  • Improves self-image
  • Helps manage stress
  • Counters anxiety and depression
  • Increases enthusiasm and optimism
  • Increases muscle strength

A daily exercise program can provide a way to share an activity with family and friends, while helping establish good heart-healthy habits. Before beginning any exercise program, talk to your doctor. 

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