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Quick Tips: Getting Active at Home

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It's best to increase your activity in all three types of fitness: flexibility, aerobic fitness, and muscle fitness. You can work on all three types without leaving home.

If you have heart problems or other health issues, or if you haven't been active for a long time, check with your doctor before you start a new activity.

Flexibility and stretching

Flexibility is the ability to move your joints and muscles through their full range of motion. Stretching can help you to be more flexible. It's also something you can easily do at home.

Exercise DVDs or videos online can teach you more about stretching your muscles.

Aerobic fitness

Aerobic fitness means increasing how well your body uses oxygen. Look for activities that make your heart beat faster and make you breathe harder.

Experts suggest that you do at least 2½ hours of moderate activity a week or at least 1¼ hours of vigorous activity a week. It's fine to do blocks of 10 minutes or more throughout your day and week.

Moderate aerobic activities you can do from home:

Vigorous aerobic activities you can do from home:

Muscle fitness

Muscle fitness means building stronger muscles and increasing how long you can use them. You can strengthen a muscle by doing any activity that pushes or pulls against that muscle.

Experts say that you should work on strengthening your muscles at least 2 times a week. Focus on the large muscle groups in your arms, legs, back, chest, and core.


Credits for Quick Tips: Getting Active at Home

Current as of: June 5, 2023

Author: Healthwise Staff (https://www.healthwise.org/specialpages/legal/abouthw/en)
Clinical Review Board (https://www.healthwise.org/specialpages/legal/abouthw/en)
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.


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