The new year is a great time to make new goals and look back on how far you’ve come this last year. Are you wondering if you’re exercising how you should? Want to make sure your movement is well rounded? Staying and getting healthy can help you live your best life, so check out these recommendations below, based upon the ACSM guidelines.

1. CARDIO

   1. Get your heart rate up. Keep it up. These exercises are great to improve your heart, lungs, and increase your endurance. What’s fantastic about cardio is there are so many options, so do what you like. Here are some common cardio exercises:

      1. Running

      2. Swimming

      3. Cycling

      4. Rowing

      5. Hiking

      6. Volleyball

   2. How often?

      1. 3-5 days per week.

      2. At least 150 minutes total of moderate exercise (moderate = breathing hard, but still able to speak).

      3. At least 10 minutes at a time.

2. STRENGTH

   1. Weight bearing exercises are fantastic for bone health. The more weightlifting you complete, the stronger your bones and muscles will become that you work. As your muscles get stronger, you’ll be able to do more activities and have a better quality of life. And don’t worry, you won’t get bulky unless you’re specifically trying to.

      1. Squats

      2. Deadlift

      3. Bench Press

      4. Kettlebell or Dumbbell Exercises

      5. Resistance Bands

      6. Push-ups

   2. How often?

      1. 2-3 days per week.

      2. At least 1 rest day between strength training.

3. FLEXIBILITY

   1. Mobility and stretching exercises where you feel muscle tightness, but not pain, are great for improving flexibility. Dynamic stretches where you move through movements are great before exercise, while static stretches can help improve muscle length.

      1. Yoga

      2. Tai Chi

      3. Pilates

      4. STRETCH Class

   2. How often?

      1. 2-7 days per week.

      2. Hold each stretch 10-30 seconds.

How are you re-evaluating how you exercise? What will you incorporate this year?

Have an injury that is impacting your ability to complete the exercises that you want? Contact us for one-on-one physical therapy in Richmond, VA. We’ll make a plan - just for you - to get you where you want to be.

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This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.