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: How much do I need?
  18. Exercise intensity
  19. Core-strength exercises
  20. Fitness ball exercises videos
  21. Fitness program
  22. Fitness training routine
  23. Golf stretches
  24. Hate to exercise? Try these tips
  25. Heart rate
  26. Hockey Flywheel
  27. How fit are you?
  28. Interval Training
  29. Isometric exercise
  30. Marathon and the Heat
  31. BMI and waist circumference calculator
  32. Mayo Clinic Minute: How to hit your target heart rate
  33. Performance-enhancing drugs: Know the risks
  34. Pregnancy exercises
  35. Staying active with Crohn's disease
  36. Strength training basics
  37. Strength training: How-to video collection
  38. Strength training for kids
  39. Stretching
  40. Abdominal ball raise with fitness ball
  41. Fitness ball bridge with heel dig
  42. How to choose a fitness ball
  43. Reverse crunch with fitness ball
  44. Side exercise with fitness ball
  45. Abdominal crunch
  46. Abdominal crunch with fitness ball
  47. Bent-over row with dumbbell
  48. Bent-over row with resistance tubing
  49. Biceps curl with barbell
  50. Biceps curl with dumbbell
  51. Biceps curl with resistance tubing
  52. Biceps curl with weight machine
  53. Bridge with fitness ball
  54. Calf raise with dumbbell
  55. Chest press with dumbbell
  56. Chest press with weight machine
  57. Hamstring curl with resistance tubing
  58. Hip abduction walk with resistance tubing
  59. How to choose resistance tubing
  60. Knee extension with weight machine
  61. Lat pull-down with weight machine
  62. Lunge exercise
  63. Lying hamstring curl with weight machine
  64. Modified pushup
  65. Plank with fitness ball
  66. Reverse fly with dumbbell
  67. Seated hamstring curl with weight machine
  68. Seated leg press with weight machine
  69. Seated row with resistance tubing
  70. Seated row with weight machine
  71. Squat and reach with fitness ball
  72. Squat exercise
  73. Squat with dumbbell
  74. Squat with resistance tubing
  75. Standing hip abduction with resistance tubing
  76. Step-up exercise
  77. Triceps extension with dumbbell
  78. Triceps extension with weight machine
  79. Triceps kickback with resistance tubing
  80. Walking and trackers
  81. Walking for fitness
  82. Daily water requirement
  83. Weight training: Do's and don'ts of proper technique
  84. Whole-body vibration