Recommendations for Exercise

There are general recommendations to increase physical activity, but the type and amount of exercise suitable for each individual can vary. What is beneficial for one person may not be appropriate for another. For those with health conditions, injuries, limitations or no experience, exercise may seem challenging. However, any form of movement can be considered beneficial. Regardless of previous experience with exercise—whether regular, occasional, or minimal—various approaches to physical activity are available for different needs and circumstances. Using a personal trainer can help with planning an individualized program to meet your needs. 

Which Describes You Best?

• Beginner or Returning to Exercise After a Long Break -   Start slow and gradually increase the challenge.  If you have exercised before, do not expect to perform at your previous level immediately; allow yourself time to progress.  Remember, any physical activity counts.  Walking is an excellent way to begin—requiring only a good pair of walking shoes.


• Weekend Warrior - If you typically have no time to exercise during the week and do intense sessions on weekends, be aware that overexertion might require a week to recover and could lead to injuries.  Moderation is important; consider easing up on the weekends and fitting in simple exercises during the week.  Short, ten-minute bursts of activity several times a day can add up and better prepare you for weekend activities.


• Woman Approaching or in Menopause -  During menopause, maintenance or building of bone density becomes a greater concern. Prioritize weight-bearing exercises like running, jumping, and strength training to help with bone density.  While swimming and cycling are beneficial for cardiovascular health, they do not support bone density as well as the previously mentioned exercises.


• Recovering from Injury or Medical Condition - If you typically have no time to exercise during the week and do intense sessions on weekends, be aware that overexertion might require a week to recover and could lead to injuries.  Moderation is important; consider easing up on the weekends and fitting in simple exercises during the week.  Short, ten-minute bursts of activity several times a day can add up and better prepare you for weekend activities.


• Long-Time Exerciser - Assess how well-rounded your current workout program is and whether it meets established exercise guidelines.  If you have specific goals, such as running a marathon or preparing for an active vacation, consider working with a personal trainer to help you reach your goals safely.


• Active or Physically Demanding Profession - If your job keeps you physically active but leaves you with little energy for additional exercise, view further physical activity as an investment in your professional longevity.  Cross-training can help prevent injuries by encouraging movement patterns, which are not part of your daily work tasks.

What Are the Exercise Guidelines?

According to the American College of Sport Medicine, the federal guidelines, and the American Heart Association:

• All healthy adults aged 18–65 years should participate in moderate-intensity aerobic activity for at least 30 minutes on five days per week, or vigorous-intensity aerobic activity for at least 20 minutes on three days per week.
• Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week.

Sample Introductory Workout

A sample plan for beginners can help put these recommendations into practice.  Please consult with your physician before beginning a physical activity program

Monday – Cardio & Core

• Warm-up: 5–10 min brisk walk or dynamic stretches
• Main Workout:
• 30 min brisk walking or cycling
• 10 min core exercises (planks, crunches, bird-dogs)
• Cool-down: 5 min gentle stretching

Tuesday – Strength (Upper Body)

• Warm-up:Arm circles, shoulder rolls
• Main Workout:
• Push-ups – 2-3 sets of 10–12
• Dumbbell rows – 2-3 sets of 10-12
• Shoulder presses – 2-3 sets of 10-12
• Bicep curls – 2-3 sets of 10-12
• Cool-down: Stretch chest, shoulders, arms

Wednesday – Active Recovery

• Activity Options:

• Light yoga or tai chi
• Leisure walk (20–30 min)
• Stretching session

Thursday – Cardio Intervals

• Warm-up: min light jog or march in place
• Main Workout:
• 20 min interval training (e.g., 1 min fast run + 2 min walk x 6)
• 10 min jump rope or dance
• Cool-down:Walking + lower body stretches

Friday – Strength (Lower Body)

• Warm-up:Leg swings, bodyweight squats
• Main Workout:
• Squats – 2-3 sets of 10-12
• Lunges – 2-3 sets of 10-12 per leg
• Glute bridges – 2-3 sets of 10-12
• Calf raises – 2-3 sets of 10-12
• Cool-down:Hamstring and quad stretches

Saturday – Flexibility & Balance

• 30 min yoga, Pilates, or a guided stretch routine
• Focus on breathing and posture

Sunday – Rest or Gentle Movement

• Use this day to fully rest or do light activities like walking, gardening, or an easy bike ride

Free introductory 15-minute appointments are also available.