Exercise & Fitness
Your complete guide to fitness. From beginner-friendly routines to advanced training, find the perfect workout for your goals and lifestyle.
Types of Exercise
A balanced fitness routine includes multiple types of movement.
Strength Training
Build lean muscle, boost metabolism, and increase bone density with resistance exercises.
Benefits:
Key Exercises:
Squats • Deadlifts • Push-ups • Rows • Lunges • Planks
Cardio & HIIT
Improve heart health and burn calories with cardiovascular and high-intensity interval training.
Benefits:
Key Exercises:
Running • Cycling • Jump rope • Burpees • Mountain climbers • Swimming
Yoga & Flexibility
Enhance flexibility, reduce stress, and improve mind-body connection through yoga practice.
Benefits:
Key Exercises:
Sun salutations • Warrior poses • Downward dog • Child's pose • Pigeon pose
Low-Impact Workouts
Gentle yet effective exercises perfect for beginners, recovery days, or joint-friendly fitness.
Benefits:
Key Exercises:
Walking • Pilates • Swimming • Elliptical • Resistance bands
Sample Weekly Plan
A balanced week of workouts for overall fitness.
| Day | Workout | Duration |
|---|---|---|
| Monday | Upper Body Strength | 45 min |
| Tuesday | HIIT Cardio | 30 min |
| Wednesday | Lower Body Strength | 45 min |
| Thursday | Yoga & Stretching | 40 min |
| Friday | Full Body Circuit | 40 min |
| Saturday | Active Recovery (Walk) | 30 min |
| Sunday | Rest Day | - |
Fitness by Life Stage
Your fitness needs evolve. Here's what to focus on at every stage.
20s & 30s
Building strength foundation and establishing habits
- Focus on compound movements
- Try different workout styles
- Build muscle mass now
40s
Maintaining muscle mass and bone density
- Prioritize strength training
- Include balance exercises
- Allow adequate recovery
50s & Beyond
Preserving mobility and independence
- Consistency over intensity
- Focus on functional fitness
- Include flexibility work
Pregnancy & Postpartum
Safe movement for you and baby
- Consult your provider first
- Modify as needed
- Focus on pelvic floor health
Getting Started
1. Start Slow
Begin with 2-3 days per week and gradually increase. Consistency beats intensity.
2. Find What You Enjoy
The best workout is one you'll actually do. Try different activities until something clicks.
3. Listen to Your Body
Rest when needed, modify when necessary, and celebrate every small win.