Choose the most enjoyable activity that fits your schedule. Doing such activities for 20 to 60 minutes 3 to 5 days a week will help maintain heart health and strong bones. If finding a block of time for exercise is difficult, do several shorter sessions each day to reach this goal. To lose weight, do some aerobic activity every day. If you have not been exercising and feel out of shape, start slowly.
Strength training involves free weights or exercise machines to strengthen individual muscles.
Do a series of exercises that focus on your arms, shoulders, and torso two to three times a week. For example, using small dumbbells, do one to three sets of 10 repetitions each of arm curls, upright rowing strokes, and lateral raises. To increase strength, first gradually increase the number of repetitions and then the weight of the dumbbell. Similar exercises to strengthen your hips, thighs, and calves are also important. If you haven't done this kind of exercise, seek instruction from your doctor, a physical therapist, or a trainer.