Fitness can also include muscular endurance, which is the ability of a muscle to continue exerting force without tiring. In general, if a person works their muscles consistently and regularly, they will increase in strength. All types of exercise increase the heart’s overall size, but there are significant differences between endurance athletes such as rowers and strength athletes such as football players.

Aerobic exercise is the foundation of every fitness program — and for good reason. Also called cardiovascular exercise or cardio, this type of physical activity increases your heart rate and breathing rate, which improves your cardiorespiratory fitness, according to the American Heart Association. Improved fitness drastically reduces the risk of chronic diseases that develop over time, such as heart disease, type 2 diabetes, and even cancer.

The repairing or healing of that stress is how you get stronger (and fitter). But you need to give the body adequate rest after a workout for that recovery process to happen. That said, it’s also important to know that there are many different ways to be fit (think of a ballet dancer versus a bodybuilder or a sprinter versus a gymnast). And fitness does not have a singular “look.” In fact, appearance can’t necessarily tell you about someone’s habits, whether they’re actually physically active, or even whether they’re fit at all. She can probably run a long distance without tiring; thus she has good fitness in at least one area of health-related physical fitness. Running is an excellent form of physical activity, but being a runner doesn’t guarantee fitness in all parts of health-related physical fitness.

Both eating patterns and physical activity routines play a critical role in weight management. You gain weight when you consume more calories through eating and drinking than the amount of calories you burn, including those burned during physical activity. The important message is that embarking on any regular exercise will be of benefit to a person’s health. Endurance training, on the other hand, does not necessarily generate muscles of a larger size. When Jesselynn Chuan designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness.

The good news is that any kind of movement is better than being sedentary, so there’s nothing wrong with starting small and working your way up to longer workouts. Your goal should be no less than 150 minutes of moderate intensity activity per week, but if you can’t start at that level, work up to it (and then past it). While there are many dedicated forms of exercise and fitness for adults, you also want to stay physically active throughout the day by taking the stairs, doing yard work, and playing with your grandkids. Exercise helps the body function, and that includes managing other chronic health problems.

But if your main concern is how to improve cardiovascular health, then you should put a premium on cardiovascular exercises that force your heart and lungs to work harder, sending oxygen to your cells. Strength training, sometimes called resistance training, should be performed two to three times a week. Squats, lunges, push-ups and the exercises performed on resistance machines or using weights or bands help maintain and even build muscle mass and strength. Strength training also helps prevent falls, keep bones strong, lower blood sugar levels, and improve balance.

The ACSM is a professional society that certifies personal trainers and sports medicine specialists around the globe. The organization publishes evidence-based position stands about key fitness and sports medicine topics. It also publishes scholarly journals with leading research in the field. Additionally, do muscle-strengthening activity at least two days a week, targeting all of the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms), according to the guidelines. It’s worth noting, however, that high-intensity exercise done too close to bedtime (within about an hour or two) can make it more difficult for some people to sleep and should be done earlier in the day.

Break a sitting streak
Breaking up sedentary time with light activity can help reduce health risks while netting you stronger muscles and burning calories. Light walking is a great place to start—and a great habit to incorporate into your life. Walk with a loved one or just by yourself while listening to an audio book. Set goals every day and meet them and you’ll start feeling like you’re back in control of your life. If you’ve never set foot in a gym, that’s okay—as long as you start doing something now. If you haven’t been very active or are worried about your health, it’s important to consult your doctor and start slowly.