A healthy exercise program addresses all five aspects of physical fitness: aerobic endurance, muscular endurance, muscular strength, flexibility, and body fat composition.
Suggested workout to accomplish this.
Five to seven days per week:
>Yoga, 20 min, 8 to 10 postures that work all major muscle groups
>Brisk walk, 30 min, walk two miles
Every other day, two to four days per week:
>Weight training, 20 min, one set of 8 to 12 repetitions of 8 to 10 exercises that work all major muscle groups
Exercise Recommendations for People Aged 18 to 64
Do both aerobic activities and strengthening activities.
• Do at least 10 minutes at a time.
• You can combine moderate and vigorous activities.
• Slowly build up the amount of time you do physical activities. The more time you spend, the more health benefits you gain. Aim for exercising twice as long as the minimum times below.
• If you choose activities at a moderate level, do at least 2 hours and 30 minutes a week.
• If you choose vigorous activities, do at least 1 hour and 15 minutes a week.
Muscle Strengthening Activities
Do these at least 2 days a week.
• Include all the major muscle groups such as legs, hips, back, chest, stomach, shoulders, and arms.
• Exercises for each muscle group should be repeated 8 to 12 times per session.
From the U.S. Federal government: http://www.health.gov/paguidelines/pdf/adultguide.pdf
Also see: http://www.health.gov/paguidelines/
ExRx.net explains how to design a healthy workout, gives directions for specific exercises, explains how to stay motivated, and much more. http://www.ExRx.net
You may find it motivating to compare your progress to the fitness standards of the U.S. military: http://www.military.com/military-fitness/