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Starting a fitness program may be one of the best things you can do for your health.
Aerobic activity.
Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or an equal combination of moderate and vigorous aerobic activity.
Strength training.
Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
Flexibility.
Flexibility is important because it improves the ability to link movements together smoothly and can help prevent injuries. It is specific to each joint and depends on a number of variables, including the tightness of ligaments and tendons.
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