Starting an exercise program can sound like a daunting task, but just remember that your main goal is to boost your health by meeting the basic physical activity recommendations: 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week, and strength training at least twice per week.
So how can you get started? Here are some tips:
- Set aside time each day to exercise. Getting started can often be the most difficult part of any exercise routine. Scheduling exercise into your day and making it a priority will increase the chance of being successful.
- Choose cardiovascular activities you enjoy, such as swimming, biking, or playing basketball with friends to get your daily physical activity. If you need a variety of activities to stay motivated, combine a few that appeal to you. Physical activity can be accumulated through a variety of activities, not just running. Walking is a great way to do moderate-intensity physical activity. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.
- Every workout should begin with a brief 5 minute warm-up. Walking around the house or yard is important to increase the heart rate and to get blood flowing to the muscles. Since walking primarily works the major muscles of the legs, it is important to also swing your arms. This will help loosen up your shoulders and make the walk more enjoyable as well as more effective.
- Do 10 to 15 minutes of cardiovascular exercise daily. Each week, add five minutes to your exercise routine until you reach 30 minutes of moderate intensity for a minimum of five days per week. Alternately, you may do 20 minutes of vigorous-intensity exercise three days per week. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary.
- Incorporate strength training into your routine. Do eight to 10 strength training exercises, eight to 12 repetitions of each exercise twice a week. This can be accomplished by using dumbbells, resistance bands or your own body weight. If you are unsure how to perform the exercises correctly, seek the advice of an exercise professional.
- Minimize injuries – use low to moderate intensity exercise and increase the intensity or volume of activity slowly. If any of the exercises hurts, stop and consult your physician who can give you personalized advices based on your particular health situation.
