Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Get Fit To get and stay fit, create a well-rounded exercise program that includes aerobic, strength, and flexibility training. Aerobic (cardio) training - Aerobic fitness refers to how well your heart and lungs deliver oxygen to your muscles. Exercises that get your heart rate up and improve your aerobic/cardio fitness include walking, running, swimming, cycling, and dancing. Experts recommend 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous aerobic exercise, each week. Strength training - Building and maintaining your muscles not only makes you stronger, it reduces your risk of injury, increases your metabolism, and helps you build strong bones. To increase your physical strength, do push-ups, pull-ups, and crunches. Exercise with light dumbbells, exercise balls, and resistance bands. Experts recommend doing strength training exercises at least twice a week. Flexibility training - Having a good range of joint motion indicates good flexibility. While some people are naturally more flexible than others, stretching exercises are the best way to maintain and increase your flexibility. Flexibility improves physical performance and helps prevent injury.