Being in shape reduces your risk of developing chronic diseases and can lead to an improved quality of life overall. However, you may have trouble setting aside the time in your day to exercise. Getting in shape isn't merely about doing exercise for a slated amount of time per day, but about making healthy habit changes that you can carry out for the rest of your life.
Goal Setting
Define your fitness goals before you begin your exercise regimen. For example, you would have different end-goals if you were trying to lose weight than you would if you were preparing to participate in a triathlon. Once you clarify your basic goals, include more specifics. For example, you might make it a goal to take a brisk walk for 10 minutes during your lunch break every day at work. You might also have a specific end-goal of losing 30 lbs. or cutting your 1-mile run time by one minute. Whatever your goals are, write them down where you will see them every day and you may be more likely to feel encouraged and stay accountable.
Getting Started
Begin at your own gradual pace if you're new to exercise. Consult your doctor for tips on getting started, especially if you're unsure of your physical limits due to a medical condition or a physical injury. If you're not used to incorporating exercise into your daily schedule, schedule a time for exercising each day and stick to the plan as you would stick to any appointment in your planner. If necessary, schedule it for a time when you can exercise as you study or watch a favorite show.
Cardiovascular Exercise
Most adults should get at least 150 minutes of moderate-intensity cardiovascular activity each week or at least 75 minutes of vigorous-intensity cardiovascular activity each week, according to the Centers for Disease Control and Prevention. Moderate-intensity exercises such as brisk walking will elevate your pulse and cause you to breathe faster but won't cause you to have trouble conversing with an exercise partner. Vigorous-intensity exercises such as running will cause you to breathe so deeply and rapidly that you will have trouble saying more than two or three words without needing to take a breath. Getting in 75 to 150 minutes of exercise a week may seem overwhelming, but breaking it up into shorter segments of at least 10 minutes is healthier and easier to manage. Riding your bike 10 minutes to work and 10 minutes back plus jogging with the dog for another 10 minutes can be a full day's worth of exercise.
Muscle Toning
Add at least two days of muscle strengthening activities to your weekly cardiovascular sessions to get a more toned appearance and increase your calorie burn rate. Do enough muscle strengthening activities -- such as weight lifting, sit-ups, push-ups, yoga and using resistance bands -- to work your arms, legs, shoulders, abdomen, chest, back and hips, recommends the Centers for Disease Control and Prevention. For optimal results, do two to three sets of eight to 12 repetitions of each activity.
Fit Lifestyle Tips
Being in shape involves living a fit lifestyle. Ditch an hour of television each day and replace it with a hike at a nearby trail, sign up for a dance class or intramural softball league, keep exercise shoes and a basketball in your trunk for spontaneous games and consciously walk to the grocery store door from the far end of the parking lot.
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