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. 

This content was last reviewed August 15, 2010 by Dr. Reshma L. Mahtani.
Latest Cancer News
REFILE: Komen charity under microscope for funding, science

February 8, 2012 — NEW YORK (Reuters) - The Susan G. Komen for the Cure charity defines its mission as finding a cure for breast cancer. In recent years, however, it has cut by nearly half the proportion of fund-raising dollars it spends on grants to scientists working to understand the causes and develop effective new treatments for the disease.

US FDA panel votes against wider use of Amgen drug

February 8, 2012 — WASHINGTON (Reuters) - An advisory panel on Wednesday recommended that U.S. health regulators reject the use of Amgen Inc's drug Xgeva to delay the spread of prostate cancer to the bone, dimming the chance of a wider use for one of the company's key growth drivers.

US consumers want tougher probe of engineered salmon

February 8, 2012 — WASHINGTON (Reuters) - Three U.S. consumer groups petitioned the Food and Drug Administration on Tuesday to subject a new genetically engineered salmon to a more rigorous review process than is now in place before the fish can be approved as safe to eat.

Select news items provided by Reuters Health