Studies show that simply walking at a brisk pace for 30 minutes or more on most days can lead to significant health benefits. Add some simple strengthening exercises two or three times a week and the benefits are even greater.1

Gradually working toward completing 30 minutes of moderately strenuous exercise on most days will net you a huge fraction of the health benefits that come with a more extensive, exercise program.1

Aerobic conditioning is at the heart of any plan. This includes just about any activity that increases your breathing and heart rate for a sustained period. In addition to common forms of exercise such as walking, bicycling or swimming, many other everyday forms of activity may count as aerobic conditioning, such as mowing the lawn with a push mower, scrubbing floors, playing with grandchildren, or going dancing.1

You can incorporate exercise into your routine by taking the stairs, walking in the store, walking your dog or going for a walk during your lunch break. Move for at least 30 minutes or more a day.1

Physical activity is clearly one of the most important factors in maintaining good health (Corbin & Oabgrazum 1993; USDHHS, 1996). Often used to obtain positive health benefits of motion is through exercise and sports.2

Without flexibility, movement is not possible. Within most exercise and sports programs, activities include flexibility training because flexibility is considered to be important for proper movement. Stretching exercises provides instructional flexibility development.2

To give you the best results, static stretching should be done at least 3 times a week, daily if possible and done best after moderate or vigorous physical activity. This includes 4 to 5 stretches in each major muscle group, holding for 15 to 30 seconds. Stretching during the cool down phase of exercise allows the already warmed up tissue to stretch more easily without injury.2

The benefits of stretching when in the warm-up phase for most physical activities are controversial. A literature review (Knudson, 1999) noted that stretching during the warm-up phase may be detrimental to performance.

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