Maintaining a consistent exercise regimen is a great way to maintain good health for any man. Type of exercise, length of time exercising and how hard you work out are different from person to person, considering factors such as age, physical condition and eating practices. The National Library of Medicine suggests for most adults “at least 30 minutes of moderate physical activity at least five days per week.”The President’s Council on Physical Fitness and Sports suggests that if you are over 35 and have not been active for several years, you should consult a physician before planning your fitness routine.

Work outs vary from person to person, but there are a few types of exercise that fit into every strong workout routine, according to the council:

  • Muscular strength- exercises that build a muscle’s ability to exert force for a brief period of time in at least two 20-minute sessions that work out the major muscle groups. Weight lifting is a great way to work out your body and build your strength.
  • Muscular endurance- exercises that push muscles to sustain repeated contractions or continue applying force against a fixed object. They can be at least three 30-minute sessions and include calisthenics, pushups, sit-ups, pull-ups and weight training
  • Cardiorespiratory endurance- maintaining a body’s ability to deliver oxygen and nutrients to different tissues and to carry away wastes. Activities such as running and swimming and also sports such as basketball or baseball are great ways to get a good cardio workout.
  • Flexibility- exercises that move joints and limbs to their full range of motion. 10-12 minutes of daily stretching help maintain strong flexible bodies.

 

Adapted from The President’s Council on Physical Fitness and Sports – Fitness Fundamentals: Guidelines for Personal Exercise Programs: http://www.fitness.gov/fitness.htm