Starting a
fitness program may be one of the best things you can do for
your health. Physical activity can reduce your risk of chronic disease,
improve your balance and coordination, help you lose weight — even
improve your sleep habits and self-esteem. And there's more good news.
You can do it in just five steps.
You probably have some idea of how fit you are. But assessing and
recording baseline fitness scores can give you benchmarks against which
to measure your progress. To assess your aerobic and
muscular fitness,
flexibility and body composition, consider recording:
- Your pulse rate before and after you walk 1 mile (1.6 kilometers)
- How long it takes you to walk 1 mile (1.6 kilometers)
- How many push-ups you can do at a time
- How far you can reach forward while seated on the floor with your legs in front of you
- Your waist circumference as measured around your bare abdomen just above your hipbone
- Your body mass index
It's easy to say that you'll exercise every day. But you'll need a plan.
As you design your fitness program, keep these points in mind:
- Consider your fitness goals. Are you starting a
fitness program to help lose weight? Or do you have another motivation,
such as preparing for a marathon? Having clear goals can help you gauge
your progress.
- Create a balanced routine. Most adults should aim
for at least 150 minutes of moderate-intensity aerobic activity — or 75
minutes of vigorous aerobic activity — a week. Adults also need two or
more days of strength training a week.
- Go at your own pace. If you're just beginning to
exercise, start cautiously and progress slowly. If you have an injury or
a medical condition, consult your doctor or a physical therapist for
help designing a fitness program that gradually improves your range of
motion, strength and endurance.
- Build activity into your daily routine. Finding
time to exercise can be a challenge. To make it easier, schedule time to
exercise as you would any other appointment. Plan to watch your
favorite show while walking on the treadmill, or read while riding a
stationary bike.
- Plan to include different activities. Different
activities (cross-training) can keep exercise boredom at bay.
Cross-training also reduces your chances of injuring or overusing one
specific muscle or joint. Plan to alternate among activities that
emphasize different parts of your body, such as walking, swimming and
strength training.
- Allow time for recovery. Many people start
exercising with frenzied zeal — working out too long or too intensely —
and give up when their muscles and joints become sore or injured. Plan
time between sessions for your body to rest and recover.
- Put it on paper. A written plan may encourage you to stay on track.
Step 3: Assemble your equipment
You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.
If you're planning to invest in exercise equipment, choose something
that's practical, enjoyable and easy to use. You may want to try out
certain types of equipment at a fitness center before investing in your
own equipment. To stretch your exercise dollars, consider buying used
equipment. Or get creative. Make your own weights by filling old socks
with beans or pennies, or by partially filling a half-gallon milk jug
with water or sand and securing the tops with duct tape.
Step 4: Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:
- Start slowly and build up gradually. Give yourself
plenty of time to warm up and cool down with easy walking or gentle
stretching. Then speed up to a pace you can continue for five to 10
minutes without getting overly tired. As your stamina improves,
gradually increase the amount of time you exercise. Work your way up to
30 to 60 minutes of exercise most days of the week.
- Break things up if you have to. You don't have to
do all your exercise at one time. Shorter but more-frequent sessions
have aerobic benefits, too. Fifteen minutes of exercise a couple of
times a day may fit into your schedule better than a single 30-minute
session.
- Be creative. Maybe your workout routine includes
various activities, such as walking, bicycling or rowing. But don't stop
there. Take a weekend hike with your family or spend an evening
ballroom dancing.
- Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
- Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
Step 5: Monitor your progress
Retake your personal fitness assessment six weeks after you start your
program and then again every three to six months. You may notice that
you need to increase the amount of time you exercise in order to
continue improving. Or you may be pleasantly surprised to find that
you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising
with a friend or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't
have to be an overwhelming one. By planning carefully and pacing
yourself, you can establish a healthy habit that lasts a lifetime.
