1. Measure Your Fitness Level
You likely have some idea of how fit you are. But find out for certain. Find out about your fitness level and write down your rankings before you start your program. Use the ratings as benchmarks against which to measure your progress.
To measure your aerobic and muscular fitness, flexibility, and body composition, write down:
- Your pulse rate earlier than and right after walking 1 mile (1.6 kilometers).
- How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers).
- How many standard or modified pushups you can do at a time.
- How well you move through the full range of motion in your hips, knees, ankles, shoulders, and elbows.
- Your waist circumference, just above the hipbones at about the level of the bellybutton.
- Your body mass index (BMI).
2. Design Your Fitness Program
It is easy to say that you’ll work out every day. But you will need a plan. As you design your fitness program, keep these factors in mind:
Consider Your Fitness Goals
Are you starting a fitness program to help lose weight? Or do you have another reason, such as training for a marathon? Having clear goals helps you measure your progress and stay motivated.
Make a Balanced Routine
Get at least 150 minutes of moderate aerobic activity a week. Or get at least 75 minutes of vigorous aerobic activity per week. You also can get an equal combination of moderate and vigorous activity. Aim to exercise most days of the week.
For even more fitness benefits, get 300 minutes per week or more of moderate aerobic activity. Exercise this much can also help with weight loss or maintaining lost weight.
Do strength training exercises for all major muscle groups at least twice per week. One set of each exercise is enough for fitness and health benefits. Use a weight or resistance level heavy enough to tire muscles after about 12 to 15 repetitions.
Start Slow and Move Forward Slowly
If you’re new to exercise, start carefully. Slowly build up to a moderate or vigorous intensity level. Aim to increase your activity level by no more than 10% each week. If you have an injury or a medical condition, talk to your health care provider or fitness professional. Together you can design a program that improves your range of motion, strength, and endurance gradually.
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
Doing different activities, known as cross-training, can keep you from getting bored with your exercise routine. Cross-training using low-impact forms of activity also lowers your chances of injuring or overusing one specific muscle or joint. Low-impact activities can include cycling or water exercise. Whenever you work out, choose activities that target different parts of the body. You might walk or swim one day and do strength training the next day.
Try High-Intensity Interval Training
In high-intensity interval training, you mix short bursts (10 to 30 seconds) of high-intensity activity with recovery periods of low-intensity activity.
Allow Time for Recovery
Many people start fitness programs with a lot of energy. But they work out too long or too hard. And they quit when 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 also help you stay on track.
3. Gather Your Equipment
You may possibly start with athletic shoes. Be sure to choose footwear made for the activity you have in mind. For example, running shoes weigh less than cross-training shoes, which provide more support.
If you’re planning to buy exercise equipment, choose something that’s practical, fun, and easy to use. You may want to try out some types of equipment at a fitness center or gym before buying your own.
Try using fitness apps for smart devices or other activity tracking devices. You can use them to track the distance you walk, track calories you burn, or check your heart rate.
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 keep doing for five to ten minutes without getting overly tired.
As your stamina improves, slowly add to 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
You don’t have to do all your exercise at one time. Weave activity into your day. You still get aerobic benefits from shorter sessions performed a few times a day. Plus shorter sessions may fit into your schedule better than a single 30-minute session. Any activity is better than no activity.
Be Creative
Maybe you walk, bicycle, and row. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy and add them 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, it’s okay to take a day or two off.
5. Check Your Progress
Check your fitness six weeks after you start your program. Then do it again every few months. How are you doing? You may want to add more exercise time. Or you may find that you’re exercising about the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercise with a friend or take a class at a fitness center. 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 start a healthy habit that lasts a lifetime.