Health Library Explorer
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z A-Z Listings Contact Us
A B C D E F G H I J K L M N O P Q R S T U V W X Y Z
Click a letter to see a list of conditions beginning with that letter.
Click 'Topic Index' to return to the index for the current topic.
Click 'Library Index' to return to the listing of all topics.

Creating an Exercise Program

How to create an exercise program

Woman playing tennis.

Exercise is vital for your health. It can improve your overall sense of well-being. Even low-to-moderate intensity activities for 30 minutes a day can help. These can include:

  • Walking

  • Climbing stairs

  • Gardening

  • Yard work

  • Moderate-to-heavy housework

  • Dancing

  • Home exercise

Aerobic exercise

Aerobic activities are best for the fitness of your heart and lungs. Do these several times a week for 30 to 60 minutes each time. Experts advise that adults do at least 150 minutes of moderate-intensity aerobic activity a week. Regular aerobic activity increases your ability for exercise. It helps prevent heart disease and even some types of cancer. It may help to lower blood pressure. These activities can include:

  • Brisk walking

  • Running

  • Swimming

  • Playing tennis

  • Cycling

  • Roller skating

  • Jumping rope

Strength exercise

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 bodyweight exercises like push-ups, pull-ups, sit-ups, and air squats

  • Yoga

  • Pilates

Benefits of regular physical activity

The benefits of physical activity include:

  • Improves blood flow throughout your body

  • Keeps your weight under control

  • Improves your blood cholesterol levels

  • Prevents and manages high blood pressure

  • Prevents bone loss

  • Boosts your energy level

  • Releases tension

  • Improves your sleep

  • Improves your self-image

  • Helps manage stress

  • Counters anxiety and depression

  • Improves thinking ability

  • Increases your enthusiasm and optimism

  • Increases your muscle strength

  • Increases endurance

A daily exercise program is a way for you to share an activity with your family and friends. It helps you keep good heart-healthy habits. Daily exercise can help your child prevent obesity, high blood pressure, high cholesterol, and heart attack and stroke later in life. If you are an older adult, daily activity can help delay or prevent chronic illness. This will help you keep your quality of life and independence.

Online Medical Reviewer: Dan Brennan MD
Online Medical Reviewer: Raymond Turley Jr PA-C
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Date Last Reviewed: 8/1/2023
© 2000-2024 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.
Powered by StayWell
About StayWell | Disclaimer | Terms of Use

Our web site is designed to provide general information to educate users about programs and services, which may be available through our hospitals. The web site is not intended to provide medical advice nor should the information be used to attempt to determine the presence, absence or severity of any illness or medical condition which may be perceived or experienced by the user of this site. If you have or suspect you may have an illness or condition which you believe requires medical attention, we recommend you call your primary care physician. If you believe you are experiencing a medical emergency please call "911" (or your local medical emergency number) or seek immediate care from the nearest hospital Emergency Department. The provision of information to users of this web site is not intended as an inducement or to otherwise influence a person's decision to order or receive any item or service from a particular provider, practitioner or supplier that is reimbursable under Medicare, a state healthcare program (e.g., AHCCS) or any other healthcare plan.

Physicians are members of the medical staff at each facility, but are independent contractors who are neither employees nor agents of Tenet Florida Coastal Division; and, as a result, Tenet Florida Coastal Division is not responsible for the actions of any of these physicians in their medical practices.