HealthSheets™


Creating an Exercise Program

Exercise is vital for your health. It can improve your overall sense of well-being. It helps you keep good heart-healthy habits. A daily exercise program is a way for you to share an activity with your family and friends. Even low-to-moderate intensity activities for 30 minutes a day can help. These include:

  • Walking briskly.

  • Climbing stairs.

  • Gardening.

  • Yard work.

  • Moderate-to-heavy housework.

  • Dancing.

  • Home exercise.

Before you start

Talk with your health care provider before you start any exercise program, especially if:

  • You haven’t exercised in a while.

  • You have any health conditions.

The benefits of regular exercise

Regular exercise can:

  • Improve blood flow around your body.

  • Keep your weight under control.

  • Improve your blood cholesterol levels.

  • Prevent and manage high blood pressure.

  • Prevent bone loss.

  • Boost your energy level.

  • Release tension.

  • Improve your sleep.

  • Improve your self-image.

  • Help manage stress.

  • Counter anxiety and depression.

  • Improve thinking ability.

  • Increase your enthusiasm and optimism.

  • Improve your muscle strength.

  • Increase your endurance.

Good for all ages

Daily exercise can also help a child prevent these problems:

  • Obesity

  • High blood pressure

  • High cholesterol

  • Heart attack and stroke later in life

Daily activity can help an older adult:

  • Delay or prevent chronic illness.

  • Keep their quality of life and independence.

Aerobic exercises to try

Aerobic activities are good for the health of your heart and lungs. Do them several times a week. Do them for 30 to 60 minutes each time. Experts advise adults do at least 150 to 300 minutes of moderate-intensity activity or 75 to 150 minutes of vigorous-intensity aerobic activity every week.

Doing aerobic activity:

  • Increases your ability to exercise.

  • Helps prevent heart disease.

  • Helps prevent some types of cancer.

  • May help to lower blood pressure.

These activities can include:

  • Brisk walking.

  • Running.

  • Swimming.

  • Playing tennis.

  • Cycling.

  • Roller skating.

  • Jumping rope.

Strength exercises to try

Experts advise that adults do exercise that keeps muscles strong. Do these at least 2 times a week. They should include the major muscle groups. This means your legs, hips, back, chest, arms, shoulders, and stomach.

These activities can include:

  • Lifting weights.

  • Using resistance bands.

  • Doing push-ups.

  • Yoga.

  • Pilates.

© 2000-2025 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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