3. Work your muscles - Deepstash
3. Work your muscles

3. Work your muscles

You don’t just need aerobic exercise. Resistance training or weight lifting is also important. This type of exercise helps strengthen your muscles and bones and improve your balance and coordination. This reduces your risk for osteoporosis. It also helps prevent injuries or falls.

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6. Stretch

Stretching after a workout should always be part of your routine. Stretching improves flexibility and range of motion. It may also cut your risk of injury or muscle cramps. Finally, stretching improves circulation throughout the body.

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4. Mix it up

Many gyms and community centers offer free classes with a monthly membership. Take advantage of those opportunities. You may get to experience some of the newest and hottest fitness trends. You never know what you might fall in love with next. 

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2. Get your 30
  • 10 minutes of dancing before work
  • a 10-minute walk around the parking lot at lunch
  • a 10-minute walk around the neighborhood as soon as you get home.

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1. Take it slow

If you haven’t been active in several years, start out slow. Always talk to your doctor before starting an exercise program, as there may be precautions you should take.

In general, you’ll want to start out with sessions of only five or 10 minutes. You can gradually increase the length of your sessions over time.

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5. Mind your money

You can get a great workout at home for just pennies. Fitness DVDs are a great way to exercise, and many local libraries have copies you can borrow.

Other home-friendly workouts that require little or no special equipment include:

  • walking or jogging
  • jumping rope
  • dancing
  • squats
  • weight training with found objects (bags of beans, a heavy book, a water bottle)
  • jumping jacks
  • pushups

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... participate in 30 minutes of physical activity every day.

More than 80 percent of adults fail to meet the guidelines for both aerobic and muscle-strengthening activities, according to the U.S. Department of Health and Human Services.

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An Effective Workout: Swimming.

Everyone likes a bargain, and lap swimming is a good deal when it comes to exercise. Swimming is a remarkably effective workout because it combines three important types of exercise in one: aerobics, stretching, and strengthening. “Simply keeping yourself afloat activates the core muscles in your back and abdomen. And you have to move all of your muscles to swim."

Lap swimming also

improves endurance and cardiovascular health

helps lower blood pressure

increases flexibility

helps you control your weight

boosts your balance

reduces fall risk

helps sharpen thinking

helps reduce stress.

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Setting goals gives you something to work for and helps keep you motivated to work hard. By setting goals for yourself you give yourself something to focus on. Additionally, goals allow you to measure your progress and see how much you have achieved. It will also help you to keep on track and decide what you really want to achieve in life.

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