Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn. Vigorous aerobic exercise includes activities such as running, swimming laps, heavy yard work and aerobic dancing. You can do strength training by using weight machines or weights, your own body weight, heavy bags or resistance bands.
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Adding resistance training and aerobic exercise to a weight-loss program helps prevent the loss of bone and muscle. These are the exercise guidelines for most healthy adults from the U.S. Department of Health and Human Services: Aerobic activity. Get at least 150 minutes of moderate aerobic activity a week.