Which exercises are right for you?

Exercise is a woman’s best insurance policy for a healthy, mobile life. Just a half-hour of light to moderate exercise three or more times a week, combined with a balanced diet, can halt—and in some cases even reverse—certain effects of aging.

But if you’ve been a couch potato for years, how do you know which exercise program is right for you?

You may want to start by seeing your doctor, especially if you haven’t had an exam in the past year. He or she will be able to identify potential problems that could be worsened by exercise. Your doctor can prescribe a fitness program that best suits your needs or, if you have no medical problems, give you the green light to choose a program that appeals to you.

Which is best for you?
If you’re creating your own program, begin by weighing your likes, dislikes and lifestyle. You’re more likely to stick with exercise that interests you and fits your routine.

The best fitness program for healthy women combines cardiovascular exercise, muscle conditioning and stretching. To improve heart health and lose body fat, cardiovascular exercise, like walking, cycling and low-impact aerobics, is best. Work up to at least three 20- to 30-minute sessions per week, experts advise.

Low-impact aerobic exercises, where one foot stays in contact with the floor, are generally better than high-impact activities like running. Women with osteoporosis or arthritis should consider water aerobics, which eases strain and eliminates the risk of falling, or walking.

Muscle conditioning helps preserve the muscles used for standing and walking. Using free weights and resistance equipment are examples.

Try low-weight/high-repetition exercises, which are less stressful and cause fewer injuries. Start with half-pound or one-pound weights. As you grow stronger over the weeks and months, gradually increase the weight–adding a little extra only when your routine begins to feel easy. The maximum weight you reach need not be more than three to five pounds. Move in a smooth, deliberate way. Repeat each exercise until the engaged muscles feel challenged and somewhat tired–but not to the point of exhaustion or pain.

Stretching, the third exercise component, helps keep the tissues around your joints limber and pliable. Stretching is important for everyone, but especially beneficial for people with arthritis or asthma who may not be able to do cardiovascular exercise. To preserve your current level of flexibility, stretching should be done three times per week; stretch four to five times a week to increase flexibility.

How much is enough?
Experts agree that a little exercise is better than none at all. Even minimal workouts–done three times a week–can improve your health and create a feeling of greater well-being.