Instead of just sitting at a desk or in you car, tighten your stomach muscles for a minute or stretch your upper body regularly. Each exercise session, whether it includes swimming, walking briskly, rollerblading or biking, should be done three to five times per week. Warming up helps avoid injury by preparing your body for strenuous exercise. Aerobic activity helps your heart and lungs by raising your heart rate to target level for 20 to 30 minutes. Bicycling, brisk walking, jogging and aerobic dancing are all good choices.
Circuit training helps strengthen and tone specific muscle groups.
Calisthenics, such as push ups, chin ups and sit ups, and weight training are good examples. Cooling Down brings your heart rate back to normal. You can do stretches or walk slowly for a few minutes. Regular exercise may help you sleep more soundly.