What’s in an Exercise Program
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Talk to a health care provider to learn about the best strength-building exercises and cardiovascular exercises for you.
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An exercise program includes more than just your daily activity. Be sure to warm up before you start and cool down when you’re done. Also include exercises to strengthen your muscles 2 or 3 days a week.
Start with a Warm-Up
Start with a 10- to 15- minute warm-up that includes both stretching and your chosen exercise. Warming up raises our heart rate slowly and loosens your muscles. Exercise at a slow pace for at least 5 minutes. And stretch for at least 5 minutes. Avoid stretching a cold muscle. It may increase the likelihood of injury.
Get Your Heart Going
Moderate-intensity exercise does the most good for your heart. Exercise at a brisk pace. At first, 10 minutes may be all you can do. In time, you should be able to exercise at least 30 minutes a day. After this part of your routine, be sure to cool down.
Cool Down and Stretch
Cooling down lowers your heart rate and blood pressure slowly. This helps keep you from getting lightheaded. Cooling down also helps you recover from exercise. Do your chosen exercise at a very slow pace for 5 minutes. Then stretch your muscles for 5 minutes.
Online Medical Reviewer:
Collamore, Sara
Date Last Reviewed:
12/9/2005
Date Last Modified:
12/12/2005