What is a good exercise plan for a person who is out of shape?

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Getting in Shape in Middle Age

According to the NY Times Ask Well article by Gretchen Reynolds. Dr. Michael Joyner, a physiologist at the Mayo Clinic in Rochester, Minn., and an expert on exercise recommends peddling or swimming if you have a bike or gym membership.

But Joyner says walking is the simplest exercise, physiologically and logistically. He recommends wearing comfortable sneakers which, doesn’t need to be new or expensive. Try to walk for half an hour. “Thirty minutes of moderately vigorous physical activity most days is really the sweet spot in terms of time versus benefit from an epidemiological perspective,” Joyner says.

“Moderately vigorous”means that your heart pumps at 50 to 70 percent of your maximum heart rate (which is broadly 220 minus your age for men, slightly less for women), or a pace at which you can talk to a companion but you’re puffing too much to sing.

The article suggested that these 30 minutes do not need to be completed in one chunk, either. “It is O.K. to break it up during the day into smaller bites,” Joyner says.

In one 2012 study, adults at high risk of developing hypertension improved their blood pressure more effectively if they walked briskly three times a day for 10 minutes than if they did so once a day for half an hour.

To read more about incorporating strength training to your routine click here to read the article in full.

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