FITNESS PROGRAM:
5 Steps to Get Started
by: NATIONAL INSTITUTES OF HEALTH
do for your health. Physical activity can reduce your risk of chronic
disease, improve your balance and coordination, help you lose weight —
and even improve your sleep habits and self-esteem. And there’s more good
ASSESS YOUR FITNESS LEVEL
give you benchmarks against which to measure your
• Your pulse rate before and immediately after
walking 1 mile
• How long it takes to walk 1 mile or how long it takes
to run 1.5 miles
• How many half sit-ups, standard pushups or
• How far you can reach forward while seated on the
• Your waist circumference, just above your
hipbones
• Your body mass index
DESIGN YOUR FITNESS PROGRAM
It’s easy to say that you’ll exercise every day. But you’ll
these points in mind:
program to help lose weight? Or do you have another
motivation, such as preparing for a marathon? Having
clear goals can help you gauge your progress and stay
motivated.
Create a balanced routine. 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.
For example, try to get about 30 minutes of aerobic
exercise on most days of the week. Also aim to
incorporate strength training of all the major muscle
Start low and progress slowly. If you’re 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
motion, strength and endurance.
Cross-training using low-impact forms of activity, such
as biking or water exercise, also reduces your chances
parts of your body, such as walking, swimming and
strength training.
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.
ASSEMBLE YOUR EQUIPMENT
You’ll probably start with athletic shoes. Be sure to pick
shoes designed for the activity you have in mind. For
example, running shoes are lighter in weight than cross-
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