Physical activity is an important
action that people can do to improve their health. Experts advise getting at least
150
to 300 minutes of moderate-intensity, aerobic physical activity every week for major
health benefits.

To achieve and maintain physical,
heart, and lung fitness, health professionals advise having a balanced fitness
program:

• If you have an existing
  health condition, or are just starting an exercise program, be sure to talk with
  your healthcare provider first. Make sure the program that you choose is designed
  with your health and wellness in mind.

• If you are just starting with
  an exercise program, start slowly. Gradually build up to 30 minutes a day.

• Choose an activity that you
  will enjoy. You are more likely to continue exercising if you are doing something
  that you like.

• At first, follow a program
  that includes moderate, not vigorous, physical activity. Start with 30 minutes a
  day. Add some variety to your fitness routine—not only in the fitness activity
  that you choose but also in the time and setting. This helps to limit boredom with
  any single activity or location.

• Be sure to start any exercise
  session with a proper warm-up and stretching exercises. Doing so will help limit
  post-exercise soreness or injury.

• Wear the proper clothing and
  shoes when exercising. Make sure your shoes have enough support for the activity.
  Also, be sure to dress right for the weather.

• Just as warming up and
  stretching are important as you start each exercise session, so is a cool-down
  period at the end of your exercise activity. Include at least several minutes of
  stretching or walking to allow your heart rate to come down slowly.

Experts now advise participating in
2 types of physical activity each week. This can help to ensure aerobic health and
muscle strengthening. Muscle strengthening activities include lifting weights, using
resistance bands, and practicing yoga or Pilates. Do these exercises twice a week.
They
should include the major muscle groups (legs, hips, back, chest, arms, shoulders,
and
abdomen).