It is recommended to exercise everyday. 30 minutes of aerobics at least 5 days a week. 25 minutes of weight training. Muscle mass helps strengthen and support bones. The muscles sag as they get older.

Follow the simple exercises to stay fit and healthy.

1. 30 minutes of running, biking, hiking, swimming, exercising on a treadmill, elliptical or any machine to get your heart rate and be tired and sweaty at the end of exercise. Do it at least 5 days a week.

2. Exercise muscles as follows.

Shoulders: Build shoulder strength by doing dumbbell shoulder presses for working the front part of the shoulder muscles.

Arms: Upper body strength should be built by doing biceps curls.

Chest: The pectoralis muscles and front of the chest can be developed by doing simple pushups. Start with walled pushups then moved to knees and then fully extended pushups.

Core and abs: Kettle ball crunch helps to cool and abs.

Lower body: Lunges getting weights to strengthen the hamstrings and gluteus medius.

Back: For 15 seconds do a Superman to support your spine and lay flat on your belly and raise both arms and legs as if in Superman position.

Do these exercises at least one minute each 2-3 times in one session, at least 2-3 times a week.

Also improve diet, eating right proportions of food, fistful of food 3 times a day and no snacking.

Dr. Arun Sehgal Dr. Arun Sehgal Arun Sehgal, MD, offers attentive, patient-focused care at Preventive and Diagnostic Medical Center in Ramsey, New Jersey. He’s a board-certified internist who provides customized diagnosis and treatment for a wide range of conditions including diabetes, high blood pressure, and arthritis.

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