• Choose activities you enjoy. This makes it more likely that you'll keep doing them.
  • Both aerobic activities (like walking, cycling and swimming) and resistance activities (like strength training or weight lifting) are helpful.
  • You may have to start slowly with 5-10 minutes of activity per day. Gradually increase your daily total by 5 minutes each week.
  • Once you're used to doing 10 minutes of activity twice a day, increase the amount of time or effort. Slowly work up to doing at least 150 minutes of moderate to vigorous activity per week (for instance, 30 minutes of brisk walking on 5 days per week). You should aim to be active at least 3 days per week.
  • Depending on your fitness and medical condition, exercises should be done with a light to hard effort (a Perceived Exertion rating of 11-16. See the Rating of Perceived Exertion scale sheet, listed below).
  • When you feel ready, add resistance activities like lifting weights or chair exercises once a week. Start with 1 set of 10-15 repetitions at a moderate weight or resistance. Slowly progress to doing 2 sets of 10-15 repetitions. Then progress to 3 sets of 8 repetitions at a heavier weight. Gradually work up to doing resistance activities 3 times a week.
  • Stretch or do yoga 4-7 days a week.
  • Remember, it may take time to work up to doing these activities. Exercise is still beneficial even if you use a lower level of effort. Every bit of activity is helpful for your health and wellbeing.
    • TIP: Repetitions are the number of times you do an exercise. A set is a group of repetitions. Be sure to take a rest after each set.
    • If you have nerve damage, you may need to do low intensity activities that don't require your legs to carry your full weight (for instance, biking or swimming). You can also do day-to-day activities like walking and lifting groceries.
cadde5 bangalore escorts