Getting in shape is a great way to cut your risk of disease and prevent health problems while increasing your chances for a longer, healthier life. The best workouts incorporate cardiovascular exercises with weight lifting and stretching.

Take It Slowly

Overweight men or those who haven’t been physically active in several years should ease into their exercise routines. Always talk to your doctor before beginning an exercise regimen to see if there are any precautions you should take. Start with sessions of only five or 10 minutes, and increase gradually.

Get Your 30

The goal for physical activity should be 30 minutes each day. Studies have shown that three 10-minute sessions are just as beneficial to your health as one longer session. Of course, more exercise is better, as long as you take precautions to avoid injuries such as muscle strain.

Pump Some Iron

Resistance or weight training can help maintain healthy bones and joints. Hire a personal trainer for a one-time session. Get him or her to walk you through an entire weight-training workout, and jot down notes as you go. Once you have your workout down, perform the regimen as instructed by the trainer.

Don’t Forget Cardio

In a rush to lift weights and build muscle, many men forget how important aerobic exercise is. This can come from walking, jogging, playing basketball or tennis, or even golfing, as long as you walk the entire course. Cardiovascular exercise helps you build endurance and shed unwanted pounds (or keep them off if you’re at an ideal weight).

Stretch It Out

Stretching after a workout should always be a part of your routine. Stretching improves flexibility and range of motion, may cut your risk of injury or muscle cramps, and improves circulation throughout the body. If you need a little guidance on the best ways to stretch, ask a trainer for a quick tutorial.