It’s best to increase your activity in all three
areas of fitness: flexibility, aerobic fitness, and muscle fitness. You can
work on all three areas without leaving home.
Flexibility and stretching
Flexibility is the ability to move your joints
and muscles through their full range of motion. Stretching is an activity that
helps you to be more flexible. It's also something you can easily do at
Exercise DVDs can teach you more about stretching various
Aerobic fitness (endurance)
Aerobic fitness means increasing how well your
body uses oxygen. Look for activities that make your heart beat faster and make
you breathe harder.
Experts suggest that you do at least 2½ hours
of moderate activity a week or at least 1¼ hours of vigorous activity a week.
It's fine to do blocks of 10 minutes or more throughout your day and week.
Muscle fitness (strength)
fitness means building stronger muscles and increasing how long you can use
them. You can strengthen a muscle by doing any activity that pushes or pulls
against that muscle.
Experts say that you should work on
strengthening your muscles at least 2 times a week. Focus on the large muscle
groups in your arms, legs, back, chest, and core.
October 25, 2011
E. Gregory Thompson, MD - Internal Medicine
& Heather Chambliss, PhD - Exercise Science
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