Whether you consider yourself a beginner or more advanced in your exercise routine, here's a guide you can use to put together your own fitness program.

Adding exercise to your daily activities not only pays off in the short term by helping you look and feel great, but also helps in a long run. It can help you boost your immune system to fight off infections, cut the risk of serious diseases and actually help you live longer.

Keep in mind that it is important to add variety to your workout. Variety will help you get all of the health benefits and keep things interesting.

Try to accumulate 30 to 60 minutes of moderate physical activity daily. Adding up your activities in periods of at least ten minutes is the best way to accomplish your daily goals. It is the best to start slowly and consult your physician before beginning any new exercise program.

ENDURANCE - 4 to 7 days a week

Continuous activities for your heart, lungs, and circulatory system.

FLEXIBILITY - 4 to 7 days a week

Gentle reaching, bending, and streching activities to keep your muscles relaxed and joints mobile.

STRENGTH - 2 to 4 days a week

Activities against resistance to strengthen muscles and bones, and improve posture.

We hope you will make your personal fitness program part of your long-term health plan!