Most adults need to do at least 150 minutes of physical activity every week. How much you need and can manage will depend on your own health, age, and ability. Speak to your physician or primary health care provider before you begin an exercise program.

If 150 minutes per week sounds like a lot to fit into your busy schedule, keep in mind that the time can be divided up between several kinds of exercises and activities throughout your day. Varying your workouts can also help to prevent injury, exhaustion, and boredom.

For optimum fitness, create a fitness program that incorporates the following elements:

Flexibility: Try to get a good stretching routine 4 to 7 times each week. Stretching helps to improve your balance, range of motion, and posture, as well as to boost circulation and promote relaxation. Flexibility activities might include post-workout stretching of isolated muscle groups (toe touches, lunges, etc.), a yoga or Pilates class, or even light housework.

Aerobic exercise: Aim for 4 to 7 aerobic workouts each week, the kind of exercise that makes you sweat and breathe harder. Aerobic exercise strengthens your heart, burns calories, and improves your endurance. You can get a great aerobic workout from activities like brisk walking, jogging, running, swimming, dancing, cycling, or skipping rope.

Strength training: Add strength training exercise to at least 2 of your weekly workouts to tone and build muscle, burn fat and calories, support your bones, and improve your posture. Get your strength training workout on weight machines or by lifting free weights. Or use affordable, convenient resistance bands.

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