How to design an exercise program

Exercise is essential for maintaining your health. It can also improve your overall sense of well-being. Even low-to-moderate intensity activities, for as little as 30 minutes a day, can be beneficial. These activities may include:

• Pleasure walking

• Climbing stairs

• Gardening

• Yard work

• Moderate-to-heavy housework

• Dancing

• Home exercise

However, more vigorous aerobic activities are best for improving the fitness of your heart and lungs. These are done 3 or 4 times a week for 30 to 60 minutes. Regular, aerobic activity increases your capacity for exercise. It helps prevent heart diseases and even certain cancers. Aerobic exercise may also help to lower blood pressure.

These activities may include:

• Brisk walking

• Running

• Swimming

• Playing tennis

• Cycling

• Roller skating

• Jumping rope

Benefits from regular exercise or physical activity

According to the American Heart Association, the following are key benefits of physical activity:

• Improves blood circulation throughout your body

• Keeps your weight under control

• Improves your blood cholesterol levels

• Prevents and manages high blood pressure

• Prevents bone loss

• Boosts your energy level

• Releases tension

• Improves your ability to fall asleep quickly and sleep well

• Improves your self-image

• Helps manage stress

• Counters anxiety and depression

• Improves thinking ability

• Increases your enthusiasm and optimism

• Increases your muscle strength

• Increases endurance

A daily exercise program can provide a way for you to share an activity with your family and friends. At the same time, it helps you establish good heart-healthy habits. Daily exercise can help your child prevent conditions such as obesity, high blood pressure, high cholesterol, and poor lifestyle habits that lead to heart attack and stroke later in life. If you are an older adult, daily physical activity can help delay or prevent chronic illnesses and diseases linked to aging. This will help you maintain your quality of life and independence longer.