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Exercises -Your Exercise Plan-How hard should I exercise?

Choosing an exercise plan

exercises health benefits plan

When people are just started with an exercise program,they often to have some questions:

  • What kind of exercise should I do ?
  • How much should I exercise?
  • How hard should I exercise?
  • What kind of exercise should I do ?

If you have diabetes or heart patients – Your doctor will advise you what type of exercise you can do based on your medical records or history and a thorough medical exam.  Consult with your doctor if you have any questions or concerns about your exercise plan.

  • How much should I exercise?

Many experts agree that you need 30 minutes of “moderate-intensity”physical activity each day to stay in good health.  If you’re out of shape or short on time,start slowly and add it up in 10-minutes periods throughout your day

  • How hard should I exercise?

Take the “Talk Test” while exercising,you should feel a little warm,break into a light sweat,and have increased breathing (but not gasping). If you can talk and carry on a conversation during this time then your activity level is just right.

Your Exercise Plan – Let’s Do Exercise

lets do exercise

Flexibility activities  – Exercises

yoga exercises health benefits

Try flexing exercises  five to seven days in a week to keep your muscles and joints relaxed and mobile.  You’ll improve mobility and movement as you get older

  • Yoga
  • Stretching exercises

Strength Activities

Do strength activities 2 to 3 days a week to build your muscles and bones, improve posture and balance,and prevent osteoporosis

climbing stairs

  • Weight lifting
  • Sit-ups and push ups
  • Climbing stairs
  • Lifting and carrying groceries

Aerobic exercise (Endurance activities)

aerobics exercises health benefits

Try these aerobic activities 3 to 5 days per week to strengthen your heart and lungs and improve your circulation

Walking exercises

  • Walk briskly
  • Join  a mall walking program
  • Cycle
  • 2 miles in 30 minutes (15 minutes per mile)
  • 5 miles in 30 minutes or 4 miles in 15 minutes
  • Jump rope for 15 minutes
  • Run 1 1/2 miles in 15 minutes (10 minutes per mile)
  • Swim laps for 20  minutes
  • Play basket ball
  • Shoot baskets for 30 minutes
  • Play a game for 15 to 20 minutes
  • Dance fast (social dancing) for 30 minutes
  • Skate for 30 – 40 minutes
  • Try an at home exercise video
  • Check out an exercise classes at your local clubs,recreation,or senior center

Exercise health articles – Exercise health benefits – Exercise food pattern … Read more

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