ing bone-building cells that make them stronger and tougher and helps your bones resist breakage. • It reduces your chance of disease. By keeping your body fit and healthy, you are performing a major disease prevention strategy for preventing chronic diseases such as diabetes, high blood pressure, heart disease, and even
cancer. All these diseases and more can be prevented or managed better when regular exercise is a part of your daily routine. Keep these points alive in your mind when you are trying to motivate yourself to get started or keep going on your exercise program. Follow this simple formula of what and when to help you craft your unique exercise plan.
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A. Cardio exercise: Running, biking, swimming, walking or really anything that gets your heart pumping and your body sweating. Perform: 1, 30-minute session 5 times per week B. Strength Training: Weight lifting with dumbbells or machines, weight bearing exercises using weighted balls or stretchy bands or simply performing body-weight exercises using your own body as the weight (think push ups, jumping jacks, burpees, mountain climbers and sit-ups) Perform: 2-3, 30-minute sessions per week
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C. Core Strength: Exercises that target your upper abs, lower abs, obliques and lower back muscles. Sprinkle these exercises into your workout sessions a couple times per week. Perform: 2-3 different exercises targeting your core per workout session D. Balance Exercises: Stabilize and protect you from injuries resulting from a fall also helps to prevent falling. Sprinkle these exercises into your workout sessions a couple times per week. Perform: 1-2 exercises that incorporate balance movements into your workouts. These exercises don’t have to be separate from your workout; you can easily incorporate them into your workouts. Examples: 1) Stand on one leg while performing bicep curls 17