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It's best to increase your activity in all three areas of fitness: flexibility, aerobic fitness, and muscle fitness. You can work on all three areas without leaving home.
If you have heart problems or other health issues, or if you have not been active for a long time, check with your doctor before you start a new activity.
Flexibility is the ability to move your joints and muscles through their full range of motion. Stretching is an activity that helps you to be more flexible. It's also something you can easily do at home.
Stretching at home
Exercise DVDs can teach you more about stretching various muscles.
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.
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.
Strengthening your muscles at home
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ByHealthwise StaffPrimary Medical ReviewerE. Gregory Thompson, MD - Internal MedicineMartin J. Gabica, MD - Family MedicineAdam Husney, MD - Family MedicineKathleen Romito, MD - Family MedicineSpecialist Medical ReviewerElizabeth T. Russo, MD - Internal Medicine
Current as ofDecember 7, 2017
Current as of: December 7, 2017
Author: Healthwise Staff
Medical Review: E. Gregory Thompson, MD - Internal Medicine & Martin J. Gabica, MD - Family Medicine & Adam Husney, MD - Family Medicine & Kathleen Romito, MD - Family Medicine & Elizabeth T. Russo, MD - Internal Medicine
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