If you are a beginner to exercise, it’s always good to check with a doctor first. But if that’s not going to happen, you need to have a balanced program, which is made up of three basic elements:
Aerobic Conditioning: Aerobic exercise improves the health of your heart and lungs. It also helps you manage your weight. When you exercise aerobically, you move continuously to increase your heart rate. Your goal is to keep your heart rate elevated for a sustained period of time. How long you can exercise aerobically will depend on your fitness level. A general guideline is to work up to 20 to 30 minutes a day, three to four days a week. This can be walking, jogging, biking or rowing.
Flexibility Exercises: Stretching will help you improve your range of motion and how well you can move. Flexibility exercises also help lessen muscle tension and soreness, and reduce your risk for injury. Yoga is a popular choice in flexibility training.
Strength Training: This is good for both your muscles and bones. Stronger bones and muscles make it easier to do everyday activities like carrying groceries or doing yardwork. To gain strength, you use the free weights or weight machines at your gym.