Blue Cross and Blue Shield of Illinois

Health and Wellness


Fast Fitness: Add Variety to Add Strength

We all know we need to be active to stay healthy. But how much exercise do we need? And what kinds of activities are most helpful? Many people already get in some cardio activity a few times a week, but is that enough?

The President’s Council on Fitness, Sports and Nutrition recommends that adults:

  • Get at least two and a half hours (150 minutes) each week of moderate-intensity aerobic physical activity like casual biking, gardening, walking briskly and water aerobics.
  • Fit in strengthening activities, like pushups, situps and lifting weights, at least two days a week.
  • Do bone-strengthening activities to promote bone growth and strength. Look for the aerobic and muscle-strengthening combination in activities like running, jumping rope, basketball and tennis.
  • Add variety by doing balance and stretching activities like yoga, Pilates or tai chi to enhance stability and flexibility, which helps to lower the risk of injuries.

You may have a regular low intensity cardio activity like tennis, brisk walks or golf outings. Blue Cross and Blue Shield’s in-house fitness team shared a few exercises that could complement these types of activities by increasing strength and flexibility.

You can enhance your workout and perhaps your fitness level by rotating in some of the exercises below. Watch the video above to see how the moves are done.

Activity

Sets

Reps

Rest
(minutes)

Side lunge with side bend towards bent leg

2

12-15

no rest

Side lunge with side bend towards straight leg

2

12-15

no rest

Forward lunge with oblique twist over front leg

2

12-15

no rest

Mountain climbers

2

12-15

no rest

Quick feet

2

12-15

no rest

Angled front lunge with dumbbells

3-4

8-10

1:30

Rotational lunge

3-4

8-10

1:30

Side steps

3-4

8-10

1:30

Side plank with rotation

3-4

8-10

1:30

Upper back row on one leg

3-4

8-10

1:30

Side-to-side hops

3-4

8-10

1:30


Before you begin a new fitness workout, you should check with your doctor.

Want to add healthy eating to your fitness routine? Get tips and recipes from our March Quick Bites article.

Source: President’s Council on Fitness, Sports & Nutrition; Harvard Health

bcbsil.com