Here are some tips for making exercise part of your routine:
A well-balanced exercise regimen should include:
Adults need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic exercise every week.1 This includes brisk walking, jogging, dancing and bicycling. Spread the time out during the week. You can even do it 10 minutes at a time during the day.
If you prefer vigorous exercise (such as jogging or running), guidelines say to get at least 75 minutes a week. Or mix moderate and vigorous exercise throughout the week.
Add strength training 2 or more days a week that works all major muscle groups (legs,hips, back, abdomen, chest, shoulders and arms).
1How much physical activity do adults need? Centers for Disease Control and Prevention. March 2014.
The top reasons for not exercising include lack of time, lack of motivation and inconvenience. Here are some simple steps to overcome these barriers:
If you are exercising for health and fitness, and not training for a specific sport, you may be more susceptible to overuse, stress-related or repetitive-motion injuries. These usually result when joints or soft tissue (muscles, tendons, ligaments or bursae) become irritated and inflamed. To avoid overuse injury, you must give these soft tissues time to toughen, even if your muscles are urging you to go farther and faster.