A Little Exercise Provides Big Benefits

We all know what exercise is and the benefits it can provide for you physically and mentally. The great thing is that you don't need much to get the benefits. Even just a few minutes a day can improve your health, well-being and overall quality of life.

And it's important to consider not just cardio training to get your heart pumping, but also strength training and stretching to provide maximum benefit as you age.

CARDIO TRAINING

Stick with a cardio program that fits with your fitness level:

• For health benefits, do:
  • moderately intense cardio 30 minutes a day, 5 days a week 
    OR
  • vigorous cardio 20 minutes a day, 3 days a week
• For weight loss, consider:
  • 60-90 minutes of activity several days a week

Working at a moderate intensity means you're working, but still able to talk.

STRENGTH TRAINING

Using weights or your body weight as resistance, choose exercises targeting the major muscle groups (lower body, chest, back, shoulders, biceps, triceps and abs):

• For beginners, do one set of 8-16 reps of each exercise to fatigue
• More advanced exercisers can do 2-3 sets of each exercise
• Train each muscle group 2-3 days a week (with at least one day rest in-between)
• Work each exercise through its full range of motion and use good form

STRETCHING

Stretching is a great addition to cardio and strength training, but it is also beneficial on its own to promote relaxation and stress-reduction:

• Stretch your muscles when they're warm (after your warm up or after your workout)
• Focus on tight areas such as the hamstrings and lower back
• Stretch a minimum of 2-3 days a week - even better would be every day
• Stretch within your range of motion - stretching shouldn't hurt
• Hold each stretch for about 15-30 seconds and do 2-4 reps of each stretch