An Exercise for Everything

Here is a quick list of which exercises are good for what, how long and how often you need to do them.

What it’s good For Exercise Minimum Duration Minimum Frequency
Cardiovascular Fitness Aerobic (walking, jogging) 20-30 minutes 3 times per week
Blood Pressure Aerobic (walking, jogging) 20-30 minutes 3 times per week
Fat Loss Aerobic (walking, jogging) 30 minutes Daily
Insulin Sensitivity Aerobic (walking, jogging)
Strength training (better evidence in men)
20-30 minutes 30 minutes 3 times per week
3 times per week
Bone Density Strength Training
(such as a Leg Press)
1-3 sets of
8-15 repetitions
3 times per week
Arthritis of the Knee Strength Training
(Sissy Squat)
1-3 sets of 
8-15 repetitions
3 times per week
Flexibility Static stretching
(maintain without bouncing)
1 minute per stretch 3 times per week
About Kimberly Dawson, M.S.

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