How often: 150minutes of moderate-intensity aerobic exercise per week, alongside strength training two or more days a week
1. Cardio (3-5 Days a Week)
Choices include walking, jogging, cycling, swimming, and group fitness classes.
Time: Each session lasts 30-60 minutes.
Intensity: Moderate (you can talk but not sing) or vigorous (only able to speak only a few words without pausing).
2. Resistance or weight training (2–3 days per week)
Target all the muscle groups in the body Body weight, resistance bands, and weights
Exercises:
Squats
Lunges
Push-ups or modified push-ups
Row (band or weight)
Planks or core exercises
Sets: 2 to 3 sets of 8 to 12 reps each
Take a Day Off: Targeting the same muscle groups two days in a row should be avoided.
3. Mobility and Flexibility (approved daily to daily 3-5 times weekly)
EXERCISES — Stretching, yoga, or Pilates
Duration: 10-15 minutes.
Target Areas: Neck, shoulders, back, hips, legs.
4. Exercises for Balance (do 2-3 days of the week)
Include balance exercises to reduce the risk of falls and increase stability.
Exercises:
Single-leg stands
Heel-to-toe walk
Tai Chi or yoga sessions
Additional Tips
Regardless of the strength or equipment or exercise, a warmup is mandatory – it should always be a gentle five-to-ten-minute warmup.
Cool down: End with 5–10 minutes of stretching to improve flexibility.
Hatdration: Drink plenty of water, particularly pre and post exercise.
Be Mindful of Your Body: Adjust the movements as necessary and stop if you have pain or discomfort.
Seek a Professional: You may want to talk to a medical professional or fitness expert prior to enrolling in a new fitness plan, especially if you have an underlying medical concern.
Example Weekly Schedule
Day 1 (Monday): Brisk walk for 30 minutes + Upper body strength training
Tuesday: 30-minute cycle + balance exercises
Wednesday: Rest or light yoga
Thursday: Run in thirty minutes + strength training (lower body).
Friday: Swim thirty minutes or some other cardio of a choice.
Saturday: Strength training (full body) + flexibility work
.
Sunday: Rest or leisure (walking or light hiking).
Alter the regime towards your preferences or fitness levels, and enjoy the ride to better health!
