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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
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- 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.