![]() ![]() The benefits and risk of aerobic exercise. Physical Activity Guidelines for Americans.Also check with a health care professional if you have chronic health problems, such as heart disease, diabetes or arthritis. Remember to check with a health care professional before starting a new exercise program, especially if you have any concerns about your fitness or haven't exercised for a long time. If you want to lose weight, keep off lost weight or meet specific fitness goals, you may need to exercise more. You also can use resistance paddles in the water or do activities such as rock climbing. You can do strength training by using weight machines or free weights, your own body weight, heavy bags, or resistance bands. Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yardwork and aerobic dancing. Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. One set of each exercise is enough for health and fitness benefits. Do strength training exercises for all major muscle groups at least two times a week. Being active for short periods of time during the day can add up and have health benefits. But even small amounts of physical activity can be helpful. Exercising this much may help with weight loss or keeping off lost weight. For even more health benefits, the guidelines suggest getting 300 minutes a week or more of moderate aerobic activity. ![]()
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