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Expert Recommended Exercise Tips How Much Exercise Is Enough? START
SLOW, AND WORK UP If you have been inactive for a while, you may want to start with less strenuous activities such as walking or swimming at a comfortable pace. Beginning at a slow pace will allow you to become physically fit without straining your body. Once you are in better shape, you can gradually do more strenuous activity. Moderate-intensity
Activity To become more active throughout your day, take advantage of any chance to get up and move around. Here are some examples:
The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you have to be active. Aerobic
Activity
Using
Aerobic Equipment (i.e., treadmill, stationary bike): Your heart should be beating within your target heart rate zone. If your heart is beating faster than your target heart rate, you are exercising too hard and should slow down. If your heart is beating slower than your target heart rate, you should exercise a little harder. When you begin your exercise program, aim for the lower part of your target zone. As you get into better shape, slowly build up to the higher part of your target zone. If exercising within your target zone seems too hard, exercise at a pace that is comfortable for you. You will find that, with time, you will feel more comfortable exercising and can slowly increase to your target zone.
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For
the greatest overall health benefits, experts recommend that
you do 20 to 30 minutes of aerobic activity three or more
times a week and some type of muscle strengthening activity
and stretching at least twice a week. However, if you are
unable to do this level of activity, you can gain substantial
health benefits by accumulating 30 minutes or more of moderate-intensity
physical activity a day, at least five times a week.
Aerobic
activity is an important addition to moderate-intensity exercise.
Aerobic exercise is any extended activity that makes you breathe
hard while using the large muscle groups at a regular, even
pace. Aerobic activities help make your heart stronger and more
efficient. They also use more calories than other activities.
Some examples of aerobic activities include: 
To
get the most health benefits from aerobic activity, you should
exercise at a level strenuous enough to raise your heart rate
to your target zone. To find your target zone, use our target
heart rate calculator.
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