No matter what yo do - as long as you do something you are improving your healthy and fitness.
Your ideal exercise plan should include, cardiovascular, weight and flexibility training.
The cardiovascular Program should:
You should be shooting for between 200 and 300 minutes of aerobic exercise in one week.
This can be done by walking for 10 minutes two to three times a day, in 30 minutes per session per day – or any way you want to spread it out over 5 – 7 days.
There are a lot of activities you can engage into achieve you aerobic exercise. I am sure you can come up with quite a few, but here are some suggestions:
Dance
Walk or Run
Ride a bike
Roller skate
Roller Blade
Swim
The strength/weight training program:
- Should start with body weight progressing to heaver weight when you can complete an extra set of exercises without strain
- Should be challenging with causing injury
- perfect form
- Variety
- Safety
The Flexibility program should:
- stretch at least 3 times a week but preferably 5-7 times a week
- place yourself into proper position and posture in preparation for the stretch
- during the stretch pay close attention to your breathing, inhaling through the nose and exhaling through your mouth
- close your eyes if this increases concentration and/or relaxation
- each stretch should be held for approximately 30 seconds and should be done 2-3 times
- as you stretch your muscles will relax allowing you to stretch further; continue to breath properly increasing your - stretching range as you exhale
- avoid bouncing while stretching
- return to a start position slowly, gradually allowing muscles to return to their resting length
Equipment - nice to have but not required:
Dumbbells
resistance bands/rubber tubes
stability ball
medicine ball
mat – I use a yoga mat
music – this helps set the pace and helps relax you
