Healthy Aerobic Activity

• Activity 3–5 days each week
• Warm up for 5–10 minutes before aerobic activity
• Maintain your exercise intensity for 20–45 minutes
• Cool down for 5–10 minutes

If weight loss is a major goal, participate in aerobic activity for at least 30 minutes for five days each week and reduce your calorie intake, eat smaller meal portions, as well as more fruits, vegetables and whole grains.

Flexibility Training

• Stretch the major muscle groups to develop and maintain range of motion
• Flexibility training should be performed before and after each workout
• Stretch and hold the muscle for 10–15 seconds and focus on your breathing and correct form

Strength Training

• 1–3 sets of 8–15 repetitions
• 8–10 exercises of major muscle groups
• Minimum of two days per week