You should keep the following guidelines in mind before starting your daily exercise routine.
Cardio including low impact
Perform cardiovascular exercise in episodes of at least 10 minutes, preferably spread throughout the week. The minimum total amount recommended to achieve in a week is summarized below.
Combination of moderate and vigorous intensity physical activity each week, such as:
75 minutes of moderate- and 40 minutes of vigorous-intensity physical activity
90 minutes of moderate- and 25 minutes of vigorous-intensity physical activity
It is okay to try different types of cardiovascular activity to achieve this total amount.
Strength
Perform 8-10 strength exercises using all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) per exercise session. It is recommended that you include strength in your exercise routine two or more nonconsecutive days each week. Select 8-10 exercises below for your daily exercise routine and try additional options on another day.
Flexibility and Range of Motion Exercise
Perform 10-15 flexibility exercises that involve all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) at least daily. Any flexibility exercise options below that you do not include one day, try on another day.
Balance Exercise
Perform 3-6 balance exercises daily, or even several times a day. Any balance exercise options below that you do not include on one day, try on another day.
*These guidelines are considered general recommendations for overall health. Please modify these appropriately based on the severity of your disease or as recommended by your physician.
