No two people are the same, and just like our bodies come in all shapes and sizes, so do our workout plans. What’s best for your friend may not be the best for you, but don’t give up hope! At AFC Urgent Care , we’re here to help you find an exercise plan that fits. Just 30 minutes a day can leave you feeling energized and in control. So, get out there, and get active! You will love the way you feel.

If you are a healthy adult:

Get that blood pumping! For optimum fitness it’s recommended that healthy adults get at least 30 minutes of cardio three times each week. We know that can be hard to keep up with sometimes, but if you choose something you enjoy, it will be much easier to stick to it. Go for a jog through the neighborhood, sign up for a class at your local gym or play a sport. You might even find you don’t want to stop after that 30 minutes is up! For a healthy balance, try alternating days of cardio and strength training to get the maximum results out of your routine.

If you are a senior adult:

Age doesn’t have to keep you from doing the things you love! There’s nothing stopping you from getting active and staying fit, as long as you take the right precautions. Keep it light with a 15 minute walk three times a week. Stretch before workouts with some simple yoga poses like downward facing dog to stay flexible and avoid injury. Stay toned and strong with a low-impact cardio like swimming or cycling twice a week. And be sure to include one or two rest days in the mix.

If you have heart disease:

Start slow. Heart disease is no laughing matter. While regular exercise will have a huge positive impact on your health, it’s important to stay safe to prevent any complications. Make sure to stretch and warm up for at least 5 minutes before you exercise. Then do what you can handle. Walk, jog, ride a bike, swim anything you enjoy, three to four time a week for 30 minutes. If it becomes too strenuous, slow down. If you feel like you can push harder, make it gradual. And as always, check with your health care provider before starting a new exercise routine.

If you have diabetes:

According to the American Diabetes Association, aerobic exercise and strength training are important for helping your body use insulin better, lowering blood glucose levels and making your body more sensitive to insulin. Try to get 30 minutes of aerobic exercise like hiking, jogging dancing or even gardening five times a week. The other two days, opt for strength training exercises like using free weights, machines or calisthenics (exercises that use your bodyweight to build muscle).

What is your favorite workout? Share your best moves with us!