Anaerobic exercise, also called strength training, utilizes resistance to strengthen muscles and build bone mass. Popular forms of anerobic exercise include weight-lifting (with free weights or on machines) and exercise using elastic bands. Anaerobic exercise also adds to flexibility and helps balance. Ideally, you should do both aerobic and anaerobic exercise every day.
Working into Fitness
Optimally, people should exercise vigorously a minimum of 30 minutes a day, 3-5 times a week. But if you haven't been physically active, it's best to start slowly with a moderate activity like walking. You can start with as little as a 10-minute walk every day, and build up to half an hour. As you become more fit, you can start to do more energetic exercise, like swimming and jogging.
There are other ways to build exercise into your daily routine, as well. For instance:
- Do a squat instead of bending over every time you pick something up.
- When driving or riding in a train or bus, whenever you stop at a traffic light tighten and release your thighs and butt muscles as many times as you can.
- Whenever you're standing in line, lift one foot half an inch off the ground. Switch feet every few minutes.
Doing simple exercises like these throughout your day will improve your flexibility, increase your strength, improve muscle tone, and increase blood flow.
Understanding Wellness (VIDEO)
What Is Wellness?
Smoking & Your Arteries
Foods to Avoid
Foods to Enjoy
Fiber Helps Lower Cholesterol
Good Fats: Omegas 3 & 6
The Daily Nutrition You Need
Speed Up Your Metabolism
Benefits of Exercise
Related Health Centers:
The 9 Visual Rules of Wellness, Wellness and Prevention Part I, Wellness and Prevention Part II, Reverse Aging