How to Exercise

Resources in Baltimore, MD for Exercise:

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

  • Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefit. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.

  • Strength/Resistance training. Do resistance training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Sample weekly workout plan for beginners (those who are just getting started or getting back to exercise)

  • Reminders:

    • Remember to start every workout with 5 to 10 minutes of light cardio and stretching, and to cool down with flexibility exercises.

    • Aim to include multiple planes of motion in your workout. Add lateral moves by doing side lunges or shuffles in your warm-up, for example, and incorporate rotation by throwing cross-body punches while walking.

  • Schedule:

    • Monday Cardio for 10 to 30 minutes

    • Tuesday: Resistance training for 10 to 30 minutes

    • Wednesday: Rest or gentle yoga/stretching

    • Thursday: Cardio for 10 to 30 minutes; do the same workout you did on Monday or a new one

    • Friday: Total body strength and core training; repeat Tuesday's workout to practice the exercises and build the strength and endurance to do more

    • Saturday: Rest or optional cardio. Do something less structured, like taking a walk or a leisurely bike ride.

    • Sunday: rest

Yoga to incorporate into your regimen.

Resistance exercises to incorporate into your regimen.

Cardio exercises to incorporate into your regimen.

When it comes to working out, you should be doing a balanced combination of cardiovascular exercises and resistance training. Other than those shown in the preceding videos, the following are more examples of cardiovascular and resistance exercises that you can do at the comfort of your own home:

  • Cardiovascular: https://www.medicalnewstoday.com/articles/cardio-exercises-at-home#intermediate-exercises

  • Resistance (with and without equipment): https://www.healthline.com/health/exercise-fitness/strength-training-at-home#resistance-band-exercises

    • Free weights – classic strength training weights such as dumbbells, barbells and kettlebells

    • Resistance bands – bands that provide resistance when stretched and continuous resistance throughout a movement. They are portable and can be adapted to a majority of workouts.

We have listed different exercises below which target specific areas of the body.

Irance Reddix