Exercise For Normal BMI (18.5 to 25.9 )

7 Days Best Exercise Routine

Sunday                                                        

Sunday isn’t the day to push yourself to the point of exhaustion, but it’s still important to get your blood flowing and muscles moving. Today is the kick-start to your entire week.

Your workout: Walk 10 minutes, run 5 minutes, walk 10 minutes.

Your meal plan: Eat as you normally would today, but eat one cup of fruit before every meal.

Monday                                      

Now that you’re back in the workweek, it’s time to get serious with your workout. Everyone always tries to skip Monday workouts on account of being tired, but that’s exactly why you should push yourself to work out even more.

Your workout: 45 jumping jacks, 2-minute break, 15 crunches, 25-second plank. Repeat 2 or 3 times.

Your meal plan: For lunch, replace your meal with a large salad. Add lots of veggies.

Tuesday                                      

Your body should be a little more used to the minor adjustments you’ve made thus far. The key is to push yourself a little more each time.

Your workout: Walk 5 minutes, run 10 minutes, walk 10 minutes.

Your meal plan: For breakfast, start the day off with loose granola in a bowl, cut up bananas and blueberries, and drizzle it with honey. Not only is this combination filling, but it’s also a delicious way to start the day and one of my favorite meals to eat.

Wednesday                                      

It’s the middle of the week and you’ve been on that healthy grind so you should feel a glow. Today’s the day to have a really fun workout.

Your workout: Play a game of basketball, soccer, or another sport for an hour. Pick the sport or activity where you’ll have the best sweat session and most fun doing.

Your meal plan: After your workout, you’ll likely be hungry. I recommend you eat a wrap for dinner. It’ll be a delicious and healthy way to fill your stomach and it’s easy to buy or make! Use a wheat or spinach tortilla.

Thursday                                       

Nearing the end of the week, yay! Today it’s time to get back to the grind.

Your workout: 15 burpees, 1-minute break, 30 crunches, 15 pushups, 40 jumping jacks. Repeat 2 or 3 times.

Your meal plan: For a snack, get creative and make a smoothie of your choice with your favorite ingredients.

Friday                                            

You’re almost near the end of this workout plan, but also the beginning of the weekend! I recommend you do this workout in the morning before you start your day. There’s a chance you won’t want to exercise on a Friday evening.

Your workout: Walk 3 minutes, run 10 minutes, walk 3 minutes, run 5 minutes.

Your meal plan: Try to prep all your meals in advance today so you know what you’re eating is healthy and that you’re going to eat right.

Saturday                                         

The last day, but not the least! Today’s workout will end your week with a bang!

Your workout: 10 pushups, 15 crunches, and 20 jumping air squats. Repeat 5 or 6 times.

Your meal plan: Try to eat super clean today. Hit up your local farmers market and find fresh produce to use. Snacks today should include vegetables like carrots and corn.

And you did it! Pat yourself on the back if you made it through the week. It takes commitment to fulfill any sort of fitness challenge. The key is making it fun and doable. Let me know in the comments how your week-long fitness challenge went. What went well? What didn’t? And how will you adjust and challenge yourself next week?

You Can Follow  Above Exercise Or Below Exercise But Follow One In Both.

1. Swimming                                         

You might call swimming the best workout. The buoyancy of the water supports your body and takes the strain off painful joints so you can move them more fluidly. "Swimming is good for individuals with arthritis because it's less weight-bearing," explains Dr. I-Min Lee, professor of medicine at Harvard Medical School.

Research has found that swimming can also improve your mental state and put you in a better mood. Water aerobics is another option. These classes help you burn calories and tone up.

2. Tai chi                                          

This Chinese martial art that combines movement and relaxation is good for both body and mind. In fact, it's been called "meditation in motion." Tai chi is made up of a series of graceful movements, one transitioning smoothly into the next. Because the classes are offered at various levels, tai chi is accessible — and valuable — for people of all ages and fitness levels. "It's particularly good for older people because balance is an important component of fitness, and balance is something we lose as we get older," Dr. Lee says.

Take a class to help you get started and learn the proper form. You can find tai chi programs at your local YMCA, health club, community center, or senior center.

3. Strength training                            

If you believe that strength training is a macho, brawny activity, think again. Lifting light weights won't bulk up your muscles, but it will keep them strong. "If you don't use muscles, they will lose their strength over time," Dr. Lee says.

Muscle also helps burn calories. "The more muscle you have, the more calories you burn, so it's easier to maintain your weight," says Dr. Lee. Similar to other exercise, strength training may also help preserve brain function in later years.

Before starting a weight training program, be sure to learn the proper form. Start light, with just one or two pounds. You should be able to lift the weights 10 times with ease. After a couple of weeks, increase that by a pound or two. If you can easily lift the weights through the entire range of motion more than 12 times, move up to slightly heavier weight.

4. Walking                                     

Walking is simple, yet powerful. It can help you stay trim, improve cholesterol levels, strengthen bones, keep blood pressure in check, lift your mood, and lower your risk for a number of diseases (diabetes and heart disease, for example). A number of studies have shown that walking and other physical activities can even improve memory and resist age-related memory loss.

All you need is a well-fitting and supportive pair of shoes. Start with walking for about 10 to15 minutes at a time. Over time, you can start to walk farther and faster, until you're walking for 30 to 60 minutes on most days of the week.

5. Kegel exercises                             

These exercises won't help you look better, but they do something just as important — strengthen the pelvic floor muscles that support the bladder. Strong pelvic floor muscles can go a long way toward preventing incontinence. While many women are familiar with Kegels, these exercises can benefit men too.

To do a Kegel exercise correctly, squeeze the muscles you would use to prevent yourself from passing urine or gas. Hold the contraction for two or three seconds, then release. Make sure to completely relax your pelvic floor muscles after the contraction. Repeat 10 times. Try to do four to five sets a day.

Many of the things we do for fun (and work) count as exercise. Raking the yard counts as physical activity. So does ballroom dancing and playing with your kids or grandkids. As long as you're doing some form of aerobic exercise for at least 30 minutes a day, and you include two days of strength training a week, you can consider yourself an "active" person.