Important Elements of an Exercise Program Warm Up and Flexibility. A few minutes of walking or gentle movement is the best way to start a session. Warm up increases circulation and sends more oxygen to the muscles. It also improves flexibility by stretching muscles, which reduces the risk of soreness or injury. Stretching the muscles will gradually increase flexibility and allow more comfortable movement.
Flexibility decreases with age, but it's usually due to inactivity rather than aging.
Start each stretch slowly and hold for 10 to 30 seconds. Regular aerobic exercise strengthens the heart and lungs. It does this by using the muscles energetically and therefore taking in more oxygen than normal. Brisk walking, swimming, or biking are good examples of this type of exercise. Strong bones are important to support the work of the body, and aerobics done in a standing and sitting combination will work the bones as well as the heart and lungs.