We coined the term cardiometabolic exercise (CME) to encompass a variety of activities, from climbing the stairs of an office building to straining on an elliptical machine. Exercising during the week is important because it helps you build strength as well as strengthen specific areas of the body, including bones and heart. And as the years go by, most of us will also benefit from some simple exercises to improve balance and prevent falls, a major health problem for older people. Of course, if you're just starting out and aren't currently exercising, that could be a big leap at first, ACE-certified trainer Sivan Fagan, CPT and owner of Strong With Sivan, tells SELF.
For example, the right workout routine for an avid runner trying to establish a new PR is likely to be very different from the best training program for gaining and growing muscles. In fact, you can get all the health benefits you need with moderate exercise that doesn't cause you to throw up or slip, even if you do it in small amounts, as long as it adds up to enough total activity. Cardiovascular exercise can help you lose weight, protect against Alzheimer's disease, improve mood, and more. As SELF previously reported, the American Council on Exercise recommends taking at least one day of rest every 7 to 10 days of exercise, but when and how often to take the rest days are very individualized, so it's important to pay attention to what your body is telling you and then follow that advice.
We talked to orthopedic surgeon Anne Marie Chicorelli, DO, about how many times a week you should exercise and some practical tips to help you do the exercise your body needs. Ideally, if you want to improve your overall health and fitness, you should try to exercise about five days a week, King Hancock, instructor at ACSM-CPT and Sweat 2 Success at NEOU, a streaming fitness service, told Health. Setting goals in general can be a good way to help you stay motivated, enjoy your workouts and stay on track with a coherent plan. You'll need to exercise the major muscle groups in your upper and lower body, including your glutes, quadriceps, hamstrings, chest, shoulders, back and arms, and don't forget to include some basic exercises as well.
Squats with your child as a weight or any exercise where your child serves as resistance can increase strength and be good for bonding with your child. According to the American College of Sports Medicine (ACSM), the ideal training regimen balances cardiovascular (heart) exercise and strength training. The amount of exercise you need depends on the reasons you're exercising, the starting point, and how quickly you want to achieve your goals.
