Cardiovascular exercise should be performed for 30 minutes each day, on a minimum of 5 days per week. For those who suffer from diabetes, increasing the time to 45 minutes to 60 minutes on most days of the week is ideal. Appropriate intensity should be determined by your physician or exercise professional; however, moderate-intensity cardiovascular exercise is ideal for exercising safely, as well as for gaining the benefits mentioned above. Sweat is not an appropriate measurement of intensity. You should be able to carry on a conversation with the person next to you with relative ease, but arguing would cause you to be out of breath fairly quickly.
Resistance exercise should be included in a weekly routine to maintain a higher resting metabolism. Resistance exercise is classified as any specialized method of training that encompasses a wide range of resistive loads in order to increase an individual’s capability for strength. Exercises that are considered resistance exercises include Pilates, calisthenics, and those that use free weights, machine weights, exercise balls, or bands. Resistance exercises should be performed two to three times per week for every major muscle group.
"To enjoy the glow of good health, you must exercise." Gene Tunney