Starting a fitness program is one of the best things to do for staying fit. Physical activity can reduce the risk of chronic disease, improve balance and coordination, help lose weight — and even improve sleep habits and self-esteem..
1. To assess fitness level
Assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To enhance aerobic and muscular fitness, flexibility, and body composition, consider recording:
- Record pulse rate before and immediately after walking 1 mile (1.6 kilometers)
- Time taken to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers)
- Record standard or modified pushups done at a time
- How far you can reach forward while seated on the floor with your legs in front of you
- Record waist circumference, just above hipbones
- Record body mass index
2. Designing fitness program
Designing fitness program, keeping these points in mind:
- Consider fitness goals. Having clear goals can help one gauge progress and stay motivated.
- Create a balanced routine. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that one spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits.
But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefits.
Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.
- Start low and progress slowly. If just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise 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, read while riding a stationary bike, or take a break to go on a walk at work.
- Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, 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.
- Try high-interval intensity training. In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.
- 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.
3. Assemble your equipments
Start with athletic shoes. Be sure to pick shoes designed for the activity.
If planning to invest in exercise equipment, choose something that’s practical, enjoyable and easy to use. Try out certain types of equipment at a fitness center before investing in own equipment.
Consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.
4. Get started
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, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit into your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
- 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. Find activities you enjoy to add to your fitness routine.
- 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.
5. Monitor your progress
Retake your personal fitness assessment six weeks after you start your program and then again every few 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.