Experts recommend three different types of exercise for overall physical fitness as mentioned below. You don't need to do all of them together but should be done on regular basis for complete fitness.
- Cardiovascular activity. Start by doing an aerobic activity, like walking or running, for 20-30 minutes, four to five times a week.
- Strength conditioning. Start by doing one set of exercises targeting each of the major muscle groups. Use a weight with which you can comfortably perform a set or 8 to 12 reps. When you think you can handle more, gradually increase either the weight, the number of repetitions, or number of sets. To maximize the benefits, do strength training at least twice a week. Never work the same body part two days in a row.
- Flexibility training. The American College on Exercise recommends doing slow, sustained static stretches three to seven days per week. Each stretch should last 10-30 seconds.