Exercise improves your health. If a longer life and fewer medical conditions aren't reason enough for you, exercise also improves your mood, your sleep, your sex life and your appearance. If you're new to exercise, it might seem overwhelming, especially with all the diet and lifestyle information floating around. The key to exercising for health is to exercise often enough and at the right intensity. Even the smallest start can lead to incredible feats of athleticism over time and with consistent effort.
Step 1
Warm up for five minutes before and cool down for five minutes after exercise, recommends FamilyDoctor.org. Stretch during this time and gradually increase your heart rate to warm up your muscles before exercising and prevent injury.
Step 2
Exercise for the right amount of time. The American College of Sports Medicine and the American Heart Association's joint guidelines recommend 30 minutes of moderate physical activity five days per week. Start out doing less if you're out of shape and slowly build your endurance. Exercise 60 to 90 minutes per day for weight loss.
Step 3
Exercise at the right intensity. Subtract your age from 220 to get your target heart rate, according to the American Heart Association, and stay in that range for most of your exercise time.
Step 4
Choose an activity you enjoy. Dance if walking on the treadmill bores you. Play sports if the gym isn't your idea of a good day. Pick activities you like and that require some commitment (such as a sports team), so you'll be more likely to stick with them. Buy a workout DVD to do at home when you don't have the time or energy to go out.
Step 5
Don't overdo it. Get a doctor's approval, then only do as much exercise as you're comfortable with to avoid muscle strain and soreness that will sideline you from your new regimen.
Step 6
Change up your routine so your body doesn't get too used to the activities you're doing. Keep increasing the intensity of your workouts slowly to build strength and endurance.
