As you become more comfortable with your fitness routine, and if your condition permits, you can move into activities such as cross-country skiing, road bicycling and canoeing that stretch those limitations. Whatever you do, you re likely to improve your cardiovascpular fitness, muscle strength, muscle endurance, flexibility and body-fat ratio. Beginners should try cardiovascular exercises such as swimming, walking or dancing three times a week for about 10 to 15 minutes, Knight-Maloney said. When that s comfortable, bump up the time by about 5 percent. Know the difference between good pain and bad pain.
Good pain is the feel of muscles beginning to burn as they are exercised.
Bad pain is an aching joint. If bad pain sets in, lower the intensity and duration of exercise, but keep up the frequency if possible, she said. To improve muscle strength and endurance, try lifting weights. Begin by working out two to three times a week, lifting just enough so that you feel a little fatigued after a set of 15 repetitions. Then, when that s beginning to feel easy, increase the weight by about 5 percent, or increase the number of sets.