Cardio

• Running: 20 minutes, 3 times a week Carry on for 5-6 times a week
• Cycling: 30 minutes, 3 times a week
• Circuit Training: 20 - 60 minutes, 1-2 times a week. Alternate one minute of aerobic exercise (skipping, stepping or stationary cycling) with 15 reps of weight exercises
• Stair climbing: With weights, 20-30 minutes
• Swimming: 20-60 minutes, 3-6 times a week. supplement with weekly 2-3 sessions of weight training

Flexibility

• Alexander Technique: 30-40 minutes
• Feldenkrais Method: 30-60 minutes
• Pilates: 60 minutes
• Tai Chi: 30 -60 minutes, 1-7 days a week
• Yoga: 60 minutes

Strength

• Weight Training: Atleast 20 minutes twice a week for minimal benefits