According to the Office of the Surgeon General, American adults should get at least 30 minutes of moderate physical activity on most days to maintain or reach a healthy weight, yet less than a third do. With 61 percent of American adults considered overweight or obese, and about 300,000 deaths linked to obesity each year, you need to find ways to exercise. Developing an exercise routine that's right for you can help you stick to it and get closer to meeting your fitness goals. Answering a few questions can help get you started.
Where to Begin?
Consult your physician, first of all, especially if you have a chronic health condition. Then evaluate how you spend your time, deciding where to fit in exercise. Schedule exercise for 10 minutes three times a day if that works better. Determine what you can afford. Work out for free in the great outdoors or invest in a gym membership or home exercise machine. Decide on the type of activity you want to do. Pick a convenient location to encourage commitment. Any amount of exercise will help; it all uses energy.
What Are My Choices?
How you exercise is up to you. Pick something you like to do or have always wanted to try. Work out at a gym, community center, at home or outside. Start by taking short stretch breaks and using stairs more often. For moderate exercise, during which you should be able to talk, but not sing, try water aerobics, softball or a brisk walk. Exercise for two and a half hours per week -- best broken up into five days of 30-minute sessions. For vigorous exercise, in which you should be able to say only a few words before needing to catch your breath, try hiking uphill, aerobic dance or soccer at least one hour and 15 minutes per week. Contact a coach or personal trainer for advice and instruction, if desired.
How Much and How Often?
Start out slow and work your way up to more exercise over time. Preferably spread aerobic exercise over three days during the week. Increase the duration, days or intensity as you build stamina. If you lift weights, increase repetitions, sets or weight as you become stronger. Start out with three sets of 12 to 25 repetitions at a comfortable, but somewhat challenging weight, at least twice a week for four weeks, then change you program to further challenge your body.
Considerations
Choose activities that match your fitness level. Include flexibility, cardio and weight training in your workout. Exercise in a safe place, with a buddy if possible. Also, use sunscreen while exercising outside and shoot for early morning or evening workouts, especially during hot weather months. Regardless of the season, drink plenty of water. Always follow posted rules at recreational facilities. Keep a fitness journal to help motivate you. Log your progress, collect inspiring quotes and positive affirmations, and surround yourself with people who support your healthier lifestyle.
Member Comments