make sure it’s safe to do so, and follow any guidelines he or she provides. Strength-Training Exercises Full-body exercises build muscle and cardiovascular strength. THE PLANK – Lay face down on the ground. With your arms and legs extended, lift your body up, so your weight is rested on your hands and tiptoes. Hold for 30 seconds. Repeat, working your way up to a full minute. SQUATS – Start in a standing position with your feet shoulder width apart. Bend your knees until they’re in line with the tips of your toes at a 90-degree angle. Hold for a moment, then stand. Repeat for 15 repetitions. PUSH-UPS/SIT-UPS – Push-ups (starting on the knees or in a plank position) build bicep- and tricep- muscle strength, while sit-ups build your abdominal strength. Cardio Exercises The U.S. Centers for Disease Control and Prevention states that to ensure you’re getting all the benefits of cardio exercise; your target heart rate should be 64%-76% of your maximum heart rate for moderate-intensity physical activity and 77%-93% for vigorous physical activity. JUMPING JACKS/JUMPING ROPE – These traditional moves will get your heart rate going. According to the U.S. National Heart, Lung, and Blood Institute, jumping rope for just 15 minutes is considered a moderateintensity workout. No jump rope? Mimic the motion and get the same results! MOUNTAIN CLIMBERS – Start in a plank position. Draw your right knee up toward your right arm, then back to starting position. Do the same with your left knee. Repeat quickly for 15 repetitions. STAIR-CLIMBING – Climbing up and down stairs in your home will strengthen your thigh and calf muscles, in addition to your heart. If you’ve got stairs leading to your apartment or inside your home, you’re in luck. Carrying heavy loads of groceries or other packages up the stairs could be considered a vigorous workout, according to the U.S. Department of Health and Human Services (HHS). It recommends 75-150 minutes of this type of workout or 150-300 minutes of moderateintensity exercise per week in its publication, Physical Activity Guidelines for Americans. No stairs? Simply jog or march in place. TIP: Take it up a notch by trying short intervals of cardio exercises, mixed with strength-training exercises. HealthDay News contributed to this article.
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