What's in an Exercise Program

An exercise program includes more than just your daily activity. Be sure to warm up before you start and cool down when you're done. Also include exercises to strengthen your muscles 2 or 3 days a week.

Start with a Warm-Up

start with a 10 to 15 minute warm-up that includes both stretching and your chosen exercise. Warming up raises your heart rate slowly and loosens your muscles. Exercise at a slow pace for at least 5 minutes. And stretch for at least 5 minutes.

Get Your Heart Going

Moderate-intensity exercise does the most good for your heart. Exercise at a brisk pace. At first, 10 minutes may be all you do. In time, youshould be able to exercise at least 30 minutes a day. After this part of your routine, be sure to cool down.

Cool Down and Stretch

Cooling down lowers your heart rate and blood pressure slowly. This helps keep you from getting lightheaded. Cooloing down also helps you recover from exercise. Do your chosen exercise at a very slow pace for 5 minutes. Then stretch your muscles for 5 minutes.

The goal for adults is 150 minutes of aerobic activity per week or about 30 minutes at least five days per week. This can be done as three, 10-minute sessions per day if preferred. Brisk walking, jogging, swimming, and biking are all types of moderate-intensity exercise that can be beneficial.

Technologies for Exercise

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What to Expect for Exercise

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Side Effects and Risk Factors for Exercise

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Education and Resources for Exercise

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Learn more about Exercise

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