A  A  A   Print
ExerciseEjercicio

Exercise

Picture of two people in proper exercise gear, jogging

Finding the right exercise program and the right preparation

To be physically fit, you do not have to exercise intensely for long periods of time. Experts agree that physical activity does not necessarily have to be vigorous, and they recommend at least 30 minutes of moderate continuous physical activity daily, or on most days of the week.

To achieve and maintain physical and cardiovascular fitness, health professionals advise following a balanced fitness program:

  • If you have an existing medical condition, or are just starting an exercise program, be sure to consult your health care provider before beginning an exercise program to make sure the program that you choose is designed with your health and wellness in mind.

  • If you are just starting with an exercise program, start slowly and gradually build up to 30 minutes a day.

  • Choose an activity that you will enjoy. You are more likely to continue exercising if you are doing something that you like.

  • In the beginning, follow a program that includes moderate, not vigorous, physical activity. Start off with 30 minutes a day, and add some variety in your fitness routine—not only in the fitness activity that you choose, but also in the time and setting. This helps to eliminate boredom with any one activity or location.

  • Be sure to start off any workout/exercise session with proper warm-up and stretching exercises. This will help to avoid post-exercise soreness or injury.

  • Wear the proper attire when exercising, including shoes with enough support for the activity. Also, be sure to dress appropriately for the weather.

  • Just as warming up and stretching are important as you begin each exercise session, so is a cool-down period at the end of your exercise activity. This should include at least several minutes of stretching or walking to allow your heart rate to come down slowly.

Experts now recommend participating in two types of physical activity each week to ensure aerobic health and muscle strengthening. Muscle strengthening activities include lifting weights, using resistance bands, and practicing yoga or Pilates. Such exercises should be performed twice a week and include the major muscle groups (legs, hips, back, chest, arms, shoulders, and abdomen).

 

The third-party content provided in the Health Library of phoebeputney.com is for informational purposes only and is not designed to diagnose or treat a health problem or disease, or replace the professional medical advice you receive from your physician. If you or your child has or suspect you may have a health problem, please consult your primary care physician. If you or your child may have a medical emergency, call your doctor or 911 or other emergency health care provider immediately in the United States or the appropriate health agency of your country. For more information regarding site usage, please visit: Privacy Information, Terms of Use or Disclaimer.

Follow us online:

© 2014 Phoebe Putney Health System  |  417 Third Avenue, Albany, Georgia 31701  |  Telephone 877.312.1167

Phoebe Putney Health System is a network of hospitals, family medicine clinics, rehab facilities, auxiliary services, and medical education training facilities. Founded in 1911,
Phoebe Putney Memorial Hospital (the flagship hospital) is one of Georgia's largest comprehensive regional medical centers. From the beginning, Phoebe's mission and vision
has been to bring the finest medical talent and technology to the citizens of Southwest Georgia, and to serve all citizens of the community regardless of ability to pay.