Exercise Basics

Take it easy
Many experts now say that moderate exercise can benefit you as much as intense exercise. Always check with your doctor, before beginning an exercise program.

Finding the time

• Get up a little earlier and work out while the rest of the household is asleep
• If you are a parent, get involved in your children’s activities
• Never drive when you can walk
• Park your car farther from your destination
• Take the stairs
• Move faster and add extra moves when you do household chores

Types of exercises
Aerobic (at least 20 minutes a day) Aerobic exercise is any activity that raises your heart rate. Aerobic exercise is rhythmic and uses the large muscles in your arms, legs and back.

• Running the vacuum
• Mopping the floor
• Washing windows
• Brisk walking
• Swimming
• Bicycling

Strength Building (5 – 10 minutes a day) Strength building exercises work a certain muscle or muscle group to build muscle mass and increase strength.

• Toe Raises
• Biceps Curls
• Weight lifting

Stretching (5 – 10 minutes a day) Stretching exercises are movements that lengthen and loosen muscles and joints. You should always stretch before and after exercise.

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