Before starting an exercise routine, you should talk to your primary doctor. This is especially important if you have not been active, have a health problem, are pregnant, or are an older adult.
Ask your doctor how much exercise is right for you. A good goal for many people is to exercise 5 times a week for 30 to 60 minutes at a time. If you find it difficult to fit 30 to 60 minutes at a time into a busy schedule, you can break up your physical activity into smaller chunks of time. Try to exercise for 10 minutes at a time throughout the day. For example, take the stairs instead of the elevator at work. Or go for a walk during your lunch break. Even if you think you don’t have time to exercise, try to find ways to fit it into your day. For example, try doing bodyweight squats while watching TV or walking outside while making phone calls. Remember: exercise has so many health benefits that any amount is better than none.
Path to better health
The best type of exercise is the one you will do regularly, so choose activities that you enjoy. Look for activities that increase your heart rate. These activities should also move large muscles (such as the muscles in your legs and arms). Walking is a popular option and requires no special equipment. All you will need is some proper walking shoes. Other good options include swimming, cycling, jogging and dancing.
Exercising with a friend or family member can make it more fun. Having a partner to encourage you can help you stay on track.
Is there anything I should do before and after exercising?
You should start an exercise session with a warm-up of about 5 to 10 minutes. Start by slowly stretching your muscles and then gradually increase the intensity of your activity. For example, start walking slowly and gradually increase your pace.
Once you’re done exercising, cool down for about 5 to 10 minutes. Stretch your muscles and let your heart rate gradually slow down. You can use the same stretching exercises that you did during the warm-up period. If you are exercising your upper body, be sure to use stretching exercises for your arms, shoulders, chest, and back.
Warm-up and cool-down stretches.
When performing any of the stretches described below, keep the following in mind:
- Keep your breathing slow and natural. Don’t hold your breath.
- Move slowly and steadily. Avoid sudden movements to avoid injuries.
- Don’t bounce while stretching. Bouncing can cause muscles to tear.
- Go as far as you feel comfortable. You should listen to your body and back away if you feel any pain. Hold each stretch for 20 to 30 seconds.
Arm Stretch – Triceps
Raise your right arm above your head. Bend it until your elbow points toward the ceiling and your hand is behind your head. Grab your elbow with your left hand and gently lean to the left. Try not to lean forward during the stretch. Hold the position for 20 seconds and then relax. Repeat 2 to 3 times on each side.
Arm Stretch – Biceps
Extend your arms behind your back, keeping your elbows straight. If possible, interlace your fingers with your palms facing inward. Raise your arms slightly toward the ceiling. Hold the position for 20 seconds and then relax. Repeat 2-3 times.
Mid Back Stretch
Extend your arms in front of your body, keeping your elbows straight. Avoid raising your shoulders toward your ears. Interlock your fingers if possible and gently pull forward to feel your shoulder blades stretch. Hold the position for 20 seconds and then relax. Repeat 2-3 times.
Calf stretch
Face a wall and stand about 2 feet away from it. Keeping your heels flat and your back straight, slowly lean forward and press your hands and forehead against the wall. You should feel a stretch in the area above your heels. Hold the position for 20 seconds and then relax. Repeat 2-3 times.
Quad Stretch
Face a wall and stand about 1 foot away from it. Support yourself by placing your right hand against the wall. Lift your right leg behind you and grab your right foot with your left hand. Gently pull your heel toward your glute, stretching the muscles in the front of your right leg for 20 seconds, then relax. Repeat 2 to 3 times with each leg.
Groin Stretch
Squat down and place both hands on the floor in front of you. Stretch your left leg back. Keep your right foot flat on the floor and lean forward with your chest toward your right knee. Gradually shift your weight to your left leg, keeping it as straight as possible. Hold the position for 20 seconds and then relax. Repeat 2 to 3 times with each leg.
Hamstring Stretch
Lie down with your back flat on the floor and both knees bent. Your feet should be flat on the floor, about 6 inches apart. Bend your right knee toward your chest and grab your right thigh with both hands behind your knee. Gradually straighten your right leg and feel a gentle stretch in the back of your leg. Hold the position for 20 seconds and then relax. Repeat 2 to 3 times with each leg.
What is strength training?
Most types of exercise will help your heart and other muscles. Strength training is an exercise that develops the strength and endurance of large skeletal muscle groups. It is also called “resistance training” or “weight training.” Lifting weights is an example of this type of exercise. Exercise machines and free weights can provide strength training. Push-ups, pull-ups, sit-ups, and leg squats are also strength training exercises. Even light weight dumbbells and bodyweight movements can be a good starting point for building and maintaining muscle.
These types of resistance exercises are essential for our health and can reduce the risk of heart disease, diabetes and osteoporosis.
Your doctor or trainer at a gym can give you more information about how to safely exercise with weights or machines. If you have high blood pressure or other health problems, be sure to talk to your primary care doctor before starting strength training.
How hard do I have to exercise?
Measuring your heart rate (beats per minute) can tell you how hard your heart is working during an activity. You can check your heart rate by lightly pressing the tips of your first 2 fingers on the inside of your wrist to take your pulse. Or you can place your fingertips on the side of the trachea (windpipe) in your neck. Count your pulse for 15 seconds and multiply the number of beats by 4. To time the 15 seconds, use the timer feature on your smartphone or a watch with a second hand. If you have a smartphone or smartwatch, it may also be able to measure your heart rate.
Most people will get the most benefit and reduce their risks by keeping their heart rate between 50% and 85% of their maximum heart rate when exercising. To calculate your maximum heart rate, subtract your age (in years) from 220. This number is your maximum heart rate. To calculate your target heart rate range, multiply that number by 0.50 and 0.85.
For example, if you are 40 years old, subtract 40 from 220 to get your maximum heart rate of 180 beats per minute (220 – 40 = 180). Then, multiply 180 by 0.50 and 0.85 to get your target heart rate range of 90 to 153 beats per minute (180 x 0.50 = 90 and 180 x 0.85 = 153). When you first start an exercise program, aim for the lower end of your target heart rate range. As your exercise program progresses, you can gradually increase until you reach a higher target heart rate.
If you are taking medication to treat high blood pressure, have a heart condition or are pregnant, talk to your GP to find out what your target heart rate should be.
Things to consider
To avoid injury during exercise, don’t try to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day, several times a day. Slowly increase the amount of time and intensity of the activity. For example, increase the time and speed of your walking over several weeks.
Trying to push yourself too hard at first could cause muscle strain, sprains, or tendon injuries. When this happens, you will need to wait for the injury to heal before continuing with your exercise program. This can really derail your health goals.
When to see a doctor
Pay attention to your body. Stop exercising if you feel short of breath, dizzy, faint, nauseous, or in pain. Talk to your primary care doctor if you have questions or think you have been seriously injured.
Questions to ask your doctor
- Am I healthy enough to start an exercise program?
- Are there any exercises I should avoid?
- Do I have any health conditions that could affect my ability to exercise?
- Am I taking any medications that may interfere with exercise?
- How can I incorporate an exercise plan into my lifestyle?
Resources
National Heart, Lung, and Blood Institute: Guide to Physical Activity
