The CDC and AHA recommend a minimum of 150 minutes of moderate aerobic exercise each week. Aerobic exercise, or "cardio," elevates your heart and respiration rates, which strengthens your heart and lungs. Moderate aerobic activity can include slow jogging, brisk walking, cycling on flat terrain, water aerobics or mowing your lawn. Alternatively, you can perform 75 minutes of vigorous aerobic exercise to fulfill the minimum weekly recommendations. Vigorous is often defined as pushing yourself to the point where you can't talk easily during a workout. Running, swimming laps, sports such as soccer or tennis and bike racing are examples of vigorous exercise. If you need to, split the total time into smaller chunks that more easily fit into your schedule. Thirty minutes per day is ideal, but if you can only manage a 10-minute walk with your dog in the morning and 20 minutes of treadmill later, that's fine.
Minimum exercise recommendations also include muscle-strengthening activities. Also called weight or strength training, workouts of this kind provide the benefit of stronger muscles to support your skeletal system. Performing activities of daily life such as lifting children or reaching a high shelf are all easier with adequate muscle strength. The CDC suggests performing a minimum of one set of a muscle-strengthening exercise, such as lifting weights or doing situps or pushups, twice a week. One set is usually defined as being between eight and 12 repetitions of the same exercise. Ideally, you should work out several muscle groups in one muscle-strengthening session, including the hips, back, arms and stomach.
The National Osteoporosis Foundation recommends performing balance exercises on a regular basis to reduce the risk of falls and to strengthen your legs. Older adults are most at risk for developing osteoporosis, a weakening of the bones. Balance exercises can include low-impact activities such as yoga and tai chi; the frequency of practice will vary according to your health status. Functional exercises are also a part of balance, and include climbing stairs and practicing getting out of a chair. If you have trouble with any of these activities, aim to practice them daily. Otherwise, you may just incorporate balance and functional exercise into your routine a couple of times per week.
Consult your doctor if you have not previously exercised or if you have underlying health conditions that make physical activity difficult. Warm up before exercising by taking a five- or 10-minute walk at a leisurely pace to loosen your muscles and elevate your body temperature. Perform range-of-motion exercises such as ankle and wrist rotations, shoulder shrugs or knee bends to jump-start your flexibility. Adults who have joint problems such as arthritis may choose to participate in low-impact activities such as water walking or swimming instead of activities such as running that put more stress on the joints.
