4. SIT-UPS. One set of 15 to start.
12 reps per set
That’s the target number of repetitions for strength training. After a five- to 10-minute warm-up stretching and doing
gentle aerobic activity, choose a weight or resistance level that will tire your muscles after 12 reps. If you can’t do 12, try
for 10 and work your way up.
20 minutes of walking
Walking 20 minutes three times a week is the simplest way to get started, Levine says. The goal is to be slightly short of
breath and have sweat on the brow but not be so tired that you can’t carry on a conversation. Gradually increase the time
and frequency to 150 minutes or more. Then, try to increase your distance within the time frame. Using a pedometer
provides a way to gauge progress, Clearfield says. He recommends working up to 3,000 steps in 30 minutes, three times a
week “so the rate is not just a casual stroll.”
20 for strength training
Adults should do muscle-strengthening activities involving all major muscle groups at two or three 20- or 30-minute
weight training sessions a week, according to the Mayo Clinic. To learn more, visit mayoclinic.com and search “improve
your muscular fitness.”
30 just for fun
Hunter recommends doing at least 30 minutes of anything physical that you enjoy. “That way you don’t consider it
exercise,” she says.
You can be active anywhere, anytime you find yourself with a spare half-hour. Hunter suggests kicking or throwing a ball,
riding a bike, hula-hooping, swimming or dancing.
Indoor Exergames or interactive video games, including Nintendo Wii and Xbox Kinect fitness games, encourage you to
move your whole body.
30 around the house
You might not think of it as physical activity, but 30 minutes spent on many household chores qualifies, including
mopping, mowing, vacuuming, washing the car, cleaning out the pantry or even gardening. You’re pushing, pulling,
scrubbing in circular motions, squatting down and reaching up. These activities work the arms, shoulders, chest and upper
back, Hunter says.
30-second burns
Anytime you’re waiting around for children, are between appointments or need a break between work assignments, create
a minicircuit targeting each of the six muscle groups for 30 seconds. As it becomes easier, enhance the workout by
increasing its duration, frequency or intensity.
“The key is to get moving and keep moving,” Hunter says.
1. CHEST: push-ups.
2. BACK: back extensions.
3. LOWER BODY: lunges.
4. SHOULDERS: overhead press.
5. ABS: crunches.
6. ARMS: biceps curls and tricep dips.
For other options and step-by-step instructions, visit exercise.about.com, then click on Exercises by Muscle Group.
75 intense minutes
Once you’ve reached a baseline fitness level, elevate your conditioning by switching to 75 minutes of vigorous exercise
per week. You’ll match the health benefits of 150 minutes of moderate activity in half the time.
300 to lose
To drop pounds, double the optimum 150 exercise minutes over time while eating a balanced diet.
10 ways to improve your health
1. Avoid any form of tobacco.
2. Eat a healthy diet.
3. Exercise regularly.
4. Drink alcohol in moderation, if at all.
5. Don’t use illegal drugs.
6. Practice safe sex.
7. Use seat belts (and car seats for children).
8. Avoid sunbathing and tanning booths.
9. Keep immunizations up to date.