Fitness basics

By Mayo Clinic Staff

Related videos and articles

Starting a fitness program may be one of the best things for health. Physical activity can lower the risk of diseases, such as heart disease and cancer. Exercise can improve balance and the ability to move smoothly, called coordination. It can help with weight loss and boost self-esteem.

The rewards of exercise are for everyone, no matter the age, sex or physical ability.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

  • Aerobic activity. Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity a week. You also can get an equal combination of moderate and vigorous activity. Aim to spread out this exercise over a few days or more in a week.

    For even greater health benefit the guidelines suggest getting 300 minutes a week or more of moderate aerobic activity. Exercising this much may help with weight loss or keeping off lost weight. But even small amounts of physical activity can be helpful. Being active for short periods of time during the day can add up and have health benefits.

  • Strength training. Do strength training exercises for all major muscle groups at least two times a week. One set of each exercise is enough for health and fitness benefits. Use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Regular exercise can help you control your weight. It can lower your risk of heart disease and some cancers. And it can make your bones and muscles stronger.

If you haven't exercised for a while and you have health concerns, you might want to talk to your health care professional before starting a new fitness routine.

When making your exercise plan, keep your fitness goals in mind. Think about what you like and don't like. Think about what keeps you from exercising. Then find ways to keep your fitness program on track.

Starting a fitness program doesn't have to overwhelm you. Start slowly and build up over time. By planning and pacing yourself, you can make fitness a healthy habit that lasts a lifetime.

From Mayo Clinic to your inbox

Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

We use the data you provide to deliver you the content you requested. To provide you with the most relevant and helpful information, we may combine your email and website data with other information we have about you. If you are a Mayo Clinic patient, we will only use your protected health information as outlined in our Notice of Privacy Practices. You may opt out of email communications at any time by clicking on the unsubscribe link in the email.

March 29, 2024

See also

  1. 5K training schedule
  2. Guide to stretches
  3. Exercise warm-up
  4. Aerobic exercise
  5. Aquatic exercises
  6. Balance exercises
  7. Blood Doping
  8. Can I exercise if I have atopic dermatitis?
  9. Core exercises
  10. Eating and exercise
  11. Exercise benefits
  12. Exercise and chronic disease
  13. Exercise and illness
  14. Stress relief
  15. Exercise for weight loss: Calories burned in 1 hour
  16. Exercising with arthritis
  17. Exercise intensity
  18. Core-strength exercises
  19. Fitness ball exercises videos
  20. Fitness program
  21. Fitness training routine
  22. Golf stretches
  23. Hate to exercise? Try these tips
  24. Heart rate
  25. Hockey Flywheel
  26. How fit are you?
  27. Interval Training
  28. Isometric exercise
  29. Marathon and the Heat
  30. BMI and waist circumference calculator
  31. Mayo Clinic Minute: How to hit your target heart rate
  32. Performance-enhancing drugs: Know the risks
  33. Pregnancy exercises
  34. Staying active with Crohn's disease
  35. Strength training basics
  36. Strength training: How-to video collection
  37. Strength training for kids
  38. Stretching
  39. Fitness ball bridge with heel dig
  40. How to choose a fitness ball
  41. Reverse crunch with fitness ball
  42. Bent-over row with dumbbell
  43. Bent-over row with resistance tubing
  44. Biceps curl with barbell
  45. Biceps curl with dumbbell
  46. Biceps curl with resistance tubing
  47. Biceps curl with weight machine
  48. Bridge with fitness ball
  49. Chest press with dumbbell
  50. Chest press with weight machine
  51. How to choose resistance tubing
  52. Lunge exercise
  53. Modified pushup
  54. Plank with fitness ball
  55. Reverse fly with dumbbell
  56. Seated hamstring curl with weight machine
  57. Seated row with weight machine
  58. Squat exercise
  59. Squat with dumbbell
  60. Standing hip abduction with resistance tubing
  61. Triceps extension with weight machine
  62. Triceps kickback with resistance tubing
  63. Walking and trackers
  64. Walking for fitness
  65. Daily water requirement
  66. Weight training: Do's and don'ts of proper technique
  67. Whole-body vibration