Create a customized home workout space

If you attend a weekly exercise class or work out at a fitness center a few times a week, you're already doing your heart a favor. But to better protect and improve your cardiovascular fitness and overall health, aim to do at least 30 minutes of exercise most days of the week. Having a home workout area can make it easier to achieve that goal — especially during the winter months, when weather conditions may make outdoor exercise impractical.

"It's nice if you have space for a treadmill or similar type of cardio equipment that can help you get your heart rate up," says Mary Kate Miller, clinical supervisor of physical therapy at Harvard-affiliated Spaulding Rehabilitation Out-patient Center Malden. Not only can you exercise in the privacy of your home, you can also easily break up your workout into 10- to 15-minute stints throughout the day, whenever it's convenient for you.

Strength-building exercise is also important, and you don't necessarily need any special equipment if you do body-weight exercises. But resistance bands, dumbbells, and ankle weights can help you adapt your movements to make them easier or more challenging.

Machines for aerobic exercise

If you have heart disease, always check with your doctor before starting any new exercise regimen. It's also important to consider any other health issues you have before purchasing an exercise machine. By the time most people reach middle age, it's not uncommon to have at least one joint or muscle problem, from either overuse or injury. It could be creaky knees or hips, a sore shoulder, tender wrists, or an achy lower back. Other health issues might also be worth considering, such as arthritis or osteoporosis. "A cardio workout should be more or less pain-free, so I recommend going to a gym and try out different exercise machines to see what feels most comfortable," says Miller.

For people with hip or knee arthritis, she recommends an upright or recumbent stationary bicycle, because the circular movement tends to be more comfortable for arthritic joints. Stationary bikes may also be more practical for people with balance issues. Weight-bearing exercise (which you can get from a treadmill or elliptical machine) can be beneficial for people who have or are at risk for osteoporosis. Ellipticals and some stationary bikes have arms that move back and forth, so the repetitive motion might exacerbate any pain in your shoulders or elbows. Rowing machines are great for a full-body workout, as they engage muscles in your arms, legs, and core.

Props for building strength

For strength training, resistance bands or tubes are ideal for beginners because they're affordable, versatile, and easy to use, says Miller. Many are sold in sets so you get a variety of resistance levels, and some include instructions that demonstrate various exercises that target the legs, arms, back, and other muscle groups.

Using free weights like dumbbells or kettlebells can be a bit more challenging, in part because they force you to recruit more muscles to stabilize yourself. Depending on your current strength, you might start with a set of two-pound and five-pound weights or five-pound and eight-pound weights. Alternatively, you can buy adjustable dumbbells that offer a variety of weight ranges — for example, from 2.5 to 12.5 pounds, or from five to 25 or 50 pounds. For ankle weights, look for a brand with half-pound weight bar inserts that can hold up to at least five pounds per leg.

Staying in good form

To make sure you're using proper form and getting an effective workout, consider scheduling a few sessions with either a physical therapist or certified personal trainer, Miller advises. They will demonstrate the exercises, correct any alignment issues, and offer advice about the proper weight and number of repetitions.

To maintain your form and motivation, watching online videos can help. One good source is the American Council on Exercise (click on "Exercise Library" under the Resources tab). For older adults, the National Institute on Aging has a series of 15-minute exercise videos; look for "Exercises for Older Adults."

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