Find the Right Routine for You

According to the Physical Activity Guidelines for Americans, all adults should engage in at least two-and-a-half hours of moderate-intensity aerobic exercise per week and perform muscle-strengthening exercises on at least two days a week. It can be tough to picture what that means in practice.

If you’re seeking a routine as engaging as it is wholesome or want to find a more appropriate program for your health needs and personal goals, this simple flow chart can help you find your “fit.”

*Talk to your doctor before starting a new exercise program.

Aerobic exercise
Cardio workouts that increase your breathing and heart rate over an extended period
Examples: Jogging, bicycling, swimming

Balance exercise
Movements that focus on maintaining the body’s stability
Examples: Tai chi, single-leg exercises, heel-to-toe walking

Strengthening exercise
Activities that work muscles against resistance, such as weights or body weight
Examples: Weight lifting, calisthenics like push-ups or lunges

Balance and strengthening
Examples: Yoga, surfing

Strengthening and aerobic
Examples: Dancing, Zumba

Aerobic and balance
Examples: Hiking, step aerobics