2 Types of Exercises

Cardio Or Aerobic Exercise :- 

     Source:- Google

Aerobic exercise burns fat and calories, lowers blood sugar and improves long-term insulin sensitivity, supports cardiovascular health, improves brain function, relieves stress and lifts your mood. Walking, jogging, and dancing are examples of aerobic exercise.

Walking is a form of aerobic exercise I recommend heartily to almost everybody. It doesn’t require fancy equipment or lessons in technique. All you need is a pair of comfortable shoes.

Start your aerobic exercise program by walking 20 minutes, four times a week. If you have chronic knee or heel problems, you may prefer to swim or ride a stationary bicycle to protect your bones and joints from undue stress. When you do aerobic exercise, it’s important to move your body enough to raise your pulse above resting level.

I recommend a minimum of 30 minutes of aerobic exercise at least four times a week.

Resistance Exercise : - 

        Source:- Google

We lose more than six pounds of lean muscle mass per decade of life after our twenties, a loss that accelerates after age 45. Some of this decline is age-related. But, the primary reason our muscles shrink is because we don’t use them. Only one thing restores muscle mass: resistance exercise.

Resistance exercise also protects bones from osteoporosis and burns fat. Examples of resistance exercise include strength and balance training and weightlifting.

To get started with resistance exercise, you will need some instruction from a personal trainer, a group class at your gym or a friend experienced in weightlifting. Once you get the hang of it, you can continue on your own—even working out at home with hand weights, if desired.

I recommend at least two or three sessions of resistance exercise weekly.