Best Exercises Body Part
General health Perform moderate-intensity aerobic physical activity for at least 150 minutes per week or 75 minutes of vigorous-intensity physical activity per week. Also, be more active in your daily life: Walk instead of driving, take the stairs instead of the elevator, and watch less television.
Increased health benefits Exercise at moderate intensity for 300 minutes per week or at vigorous intensity for 150 minutes per week.
Achieve or maintain weight loss Exercise moderately for 60-90 minutes per day on most days of the week.
Muscle strength and endurance Perform 1 or more sets of resistance exercises that work the major muscle groups for 8-12 repetitions (10-15 reps for older adults) on at least two nonconsecutive days per week. Examples include weight training and exercises that use body weight as resistance (such as core stabilizing exercises, pull-ups, push-ups, lunges, and squats).
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Flexibility Perform range-of-motion (stretching) exercises at least two days per week. Hold each stretch for 10-30 seconds.
Neuromuscular training Older adults should do balance training two-three days per week. Examples include yoga, tai chi, and balance exercises (standing on one foot, step-ups, and walking lunges). These exercises are probably beneficial for young and middle-aged adults, as well. Sources: Garber, C, E,, et al, 2011, Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise, Medicine and Science in Sports and Exercise 43(7): 1334-1359; Physical Activity Guidelines Advisory Committee, 2008, Physical Activity Guidelines Advisory Committee Report, 2008, Washington, D,C, U,S, Department of Health and Human Services; U,S, Department of Health and Human Services, 2010, The Surgeon General's Vision for a Healthy and Fit Nation, Rockville, Md, U,S, Department of Health and Human Services, Office of the Surgeon General,