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Designing an Exercise Program

How to design an exercise program

Picture of a man exercising on a stationary bicycle

Exercise is essential to maintaining your health and can also improve your overall sense of well-being. Even low-to-moderate intensity activities, for as little as 30 minutes a day, can be beneficial. These activities may include:

However, more vigorous aerobic activities, that you do three or four times a week for 30 to 60 minutes, are best for improving the fitness of your heart and lungs. Regular, aerobic activity increases your capacity for exercise and helps prevent  cardiovascular diseases and even certain cancers. Aerobic exercise may also help to lower blood pressure.

These activities may include:

Benefits from regular exercise or physical activity

Picture of a family, wearing helmets, rollerblading

According to the American Heart Association, the following are key benefits of physical activity:

A daily exercise program can provide a way for you to share an activity with your family and friends, while helping you establish good heart-healthy habits. Daily exercise can help your child deter conditions such as obesity, high blood pressure, poor cholesterol levels, and poor lifestyle habits that lead to heart attack and stroke later in life. If you are an older adult, daily physical activity can help delay or prevent chronic illnesses and diseases associated with aging, and help you maintain your quality of life and independence longer.