Whether you're looking to be more intentional about the exercise or want to mix up your usual routine, it's important to take the time to pick the right type and amount of physical activity for your specific health. There are many different types of exercise, each with its own benefits.
From health conditions to schedules to equipment, it's likely some types of physical activity will fit your needs better than others. And it's okay to try out a few exercises before you find what works for you. Start by getting to know more about your exercise options, recommendations for the amount of exercise you need, and questions to ask yourself to pick the right one.
Types of exercise
In general, exercises can be grouped into a few categories based on the way they affect your body and the kinds of benefits they provide to your health.
- Aerobic exercises, sometimes called cardio or endurance exercises, work your heart, lungs, and muscles. These exercises include running, swimming, walking, cycling, dancing, and more.
- Strength and resistance training focuses on building endurance and strength in your muscles. It's common to use weights, resistance bands, your own body weight, or other equipment for this type of exercise.
- Balance exercises help improve your balance and stability and reduce the risk of falls. Examples include yoga, core-strengthening exercises, balance ball exercises, and tai chi.
- Flexibility exercises help looses muscles and improve your mobility and range of motion. Activities like stretches, yoga, ballet, and Pilates can all provide flexibility benefits.
- Agility exercises work on your ability to quickly move directions, start, or stop while keeping the right form. They're common when training for a specific sport.
Recommended amounts of exercise
While it's always a good idea to ask your doctor about any specific physical activity recommendations for you, the Department of Health and Human Services provides general guidelines based on your age.
For most adults, the guidelines recommend between 150 and 300 minutes of moderate-intensity aerobic activity every week. In addition to aerobic activities, adults should also participate in strengthening exercises at least two days a week.
Questions to ask yourself
It's likely you'll want to incorporate more than one type of exercise into your routine. But the types you choose will be based on many factors unique to you. As you get started, ask yourself the following questions to guide your choice:
- What health goals do I want to achieve through exercise? This could include maintaining a healthy weight, improving heart health, or reducing stress.
- Is this exercise safe for my current fitness level or health conditions? Your doctor can talk with you about health risks and any limitations.
- How will this type of exercise fit into my schedule? Being realistic about the logistics of the time commitment or location of an exercise program can help you be more successful.
- Do I need any special equipment? Educate yourself about any equipment you may need and how to use it.
- Would I do better with group exercise or exercising alone? Some people benefit from the accountability of exercising in a group, while others prefer a more self-motivated workout.
- Is this something I'll enjoy in the long term? Choose activities that get you excited and engaged and keep exercise fun.
Getting started with a new exercise routine
Now that you've chosen the right types of exercises for you, remember to take it slow, listen to your body, and ask for help if you need it. Especially if it's been a while since you've done any strenuous physical activity, it may take some time to ease into your new routine.
If you're struggling to keep motivated, the Centers for Disease Control and Prevention offers several resources to help you overcome common obstacles to physical activity. Your doctor is also a great resource for exercise guidance based on your complete health. With the right exercise and a little dedication, you'll be on your way to enjoying the many health benefits of routine physical activity.