Aerobic Exercise:
Your muscles will be worked, your
breathing rate will be raised, and your heart rate
will be increased if you begin aerobic exercise. Experts
say that it is best to aim for a total of about 30
minutes a day, at least 5 days a week, for most people.
You can start out with 5 or 10 minutes a day if you
have not been very active recently. Then you can work
up to more time each week. Or you can split up your
activity for the day and try a brisk 10 minute walk
after each meal. Experts advise that you should exercise
more than 30 minutes a day if you want to lose your
wait. Listed below are some examples of aerobic exercise:
Take a brisk walk (outside or inside
on a treadmill)
Go dancing
Take a low-impact
aerobics class
Swim or do water aerobic exercises
Try ice-skating or roller-skating
Play tennis
Stationary bicycle indoors
Strength Training:
Done several times a week, strength
training helps build strong muscles and bones. Strength
training makes everyday chores like carrying groceries
easier for you. As you build more muscle, your calories
will be burned, even when you are at rest. Here is
how you can do it:
Lift light weights at home
Join a class to do strength training
with plastic tubes, elastic bands, or weights.
Flexibility Exercises:
Also known as stretching,
flexibility exercises reduce your chances of injury
during other activities by helping keep your joints
flexile.
Gentle stretching for 5 to 10 minutes helps your body
warm up and get ready for aerobic activities such
as walking or swimming. Your health care team can
provide information on how to stretch.
