Fitness basics (23)
- Boot camp workout: Is it right for you?
- Overuse injury: How to prevent training injuries
- Fitness: Tips for staying motivated
- see all in Fitness basics
Stretching and flexibility (3)
- Stretching: Focus on flexibility
- Hamstring injury
- How fit are you? See how you measure up
Aerobic exercise (12)
- Walking: Trim your waistline, improve your health
- Rev up your workout with interval training
- Walking: How to start a walking group
- see all in Aerobic exercise
Strength training (9)
- Strength training: Get stronger, leaner, healthier
- Weight training: Do's and don'ts of proper technique
- Weight training: Improve your muscular fitness
- see all in Strength training
Sports nutrition (3)
- Performance-enhancing drugs: Know the risks
- Eating and exercise: 5 tips to maximize your workouts
- Water: How much should you drink every day?
Free
E-newsletter
Subscribe to Housecall
Our weekly general interest
e-newsletter keeps you up to date
on a wide variety of health topics.
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
continued:
Fitness programs: 5 steps to getting started
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.
Previous page(2 of 2)
- Assessing your fitness: The ACSM fitness test. In: American College of Sports Medicine. ACSM Fitness Book. 3rd ed. Champaign, Ill.: Human Kinetics Publishers; 2003:59.
- Starting an exercise program. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00416&return_link=0. Accessed Sept. 28, 2010.
- Physical activity and health: The benefits of physical activity. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/everyone/health/index.html. Accessed Sept. 28, 2010.
- Overcoming barriers to physical activity. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/everyone/getactive/barriers.html. Accessed Sept. 28, 2010.
- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx#toc. Accessed Sept. 28, 2010.
- Your guide to physical activity and your heart. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf. Accessed Sept. 28, 2010.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. September 29, 2010.
Find Mayo Clinic on