• brisk walking
• running
• swimming
• aerobic dancing

2. Strength Training
Any exercise that forces muscles to work against increasing amounts of resistance can be considered strength training. The most common methods of building muscle strength are lifting weights and using specially designed resistance machines. Push-ups are an example of a strength-training exercise that requires no special equipment. Strength training increases the number of muscle fibers doing the work and improves the endurance of your muscles. It helps your muscles perform better at daily tasks. Increasing the size of your muscles also helps the body burn more calories at rest--a benefit for those who want to lose weight. Strength training also improves bone density and helps combat osteoporosis. Strength training should be done two or three times a week.

3. Stretching for Flexibility
Flexibility measures a muscle's ability to move over a wide range without stiffness or resistance. Flexible muscles are less likely to "tear" or strain. Stretches should be done slowly, without bouncing, and held for 10 to 20 seconds.

4. Warm Up/Cool Down
Every exercise session should include warm-up and cool-down periods. To prevent injury, warm up by starting out slowly for the first five minutes. Cool down for five to 10 minutes by gradually slowing down, walking around for a few minutes, or doing some light stretches.

An exercise program that includes aerobic, strength and flexibility training has many benefits.

• Exercise Helps Maintain Weight Control
  
  • By burning calories.
    
  • By raising resting metabolic rate.
    
  • By building muscle, which burns more calories than fat does.
    
    
• Aerobic Exercise Is Good for Your Heart
  
  • It makes your heart muscle strong.
    
  • It lowers heart-clogging cholesterol.
    
    
• Exercise Reduces High Blood Pressure
  
  • Aerobic exercise strengthens the cardiovascular system, leading to lower blood pressure.
    
  • Strength training contributes to lowered blood pressure. In fact, when combined with aerobic exercise, strength training is as effective as anti-hypertensive drugs.
    
    
• A Well-Planned Exercise Program
  
• Reduces stress-related symptoms.
  
• Increases endurance.
  
• Helps prevent diabetes.
  
• Improves coordination and flexibility. 
  
• Makes the body more resistant to accidental injury.  
     
• All These Effects Reinforce Each Other
  
  • Weight control helps lower blood pressure and cholesterol.
    
  • Lowered blood pressure and cholesterol help reduce the risk of heart disease.
    
  • Lowered stress helps lower blood pressure and cholesterol.
    
  • Increased endurance makes exercise easier and more fun.