Begin your fitness program

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Begin your fitness program - Begin your fitness program matters.

When you're ready to begin your fitness program:

Start slowly and build up gradually
For example, with aerobic activity, you may want to start at a pace you can continue for five to 10 minutes without getting overly tired. If you can't carry on a conversation while you exercise, you're probably pushing too hard. Gradually increase your amount of exercise by one to five minutes per session, with a goal of doing at least 30 minutes most days of the week.

Incorporate variety into your routine
When you're fit, a typical session might include a five- to 10-minute warm-up of slow walking, 20 to 40 minutes of aerobic activity, such as brisk walking, bicycling or rowing, 10 to 15 minutes of weight training, and a five- to 10-minute cool-down of stretching. It could even consist of a night out ballroom dancing.

Break things up if you have to
You don't have to do all your exercise at one time. To obtain aerobic health benefits, you can exercise in shorter but more frequent sessions. Ten minutes, three times a day, may fit into your schedule better than can one 30-minute session.


How much exercise is enough?
Make it work for your lifestyle
One of the challenges of exercise is finding and making the time to do it. To help get over that hurdle, look for opportunities to build exercise into your lifestyle. Try watching TV while using a treadmill or reading a magazine or book while pedaling a stationary bike.

Fitting in fitness: How to work exercise into your day
Listen to your body
During and after workouts, be alert to signs that you may be encountering a health problem as a result of overexertion. Signs may include pain, shortness of breath, dizziness or nausea.

Be flexible
Don't rigidly stick to a schedule if you don't feel up to it. If you're overly tired or under the weather, take a day or two off.


Monitor your progress
As you continue with your fitness program, retake your personal fitness assessment 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. Keep an exercise diary or logbook to help you chart your progress.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or family member also may help keep you motivated.

Your fitness program: Tips for staying motivated
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 help establish a healthy habit that lasts a lifetime.

Related Information
Walking for fitness: How to trim your waistline, boost your spirits and improve your health
Shopping for a fitness facility: Tips for choosing the right one
Fitness and Sports Medicine Center



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