Americans are out of shape. There are many different definitions of being out of shape, including being overweight, being underweight and frail or suffering from underdeveloped muscles. Being in shape means you can engage in physical activity without suffering from shortness of breath, elevated blood pressure and pounding heart. According to a report from the Centers for Disease Control and Prevention, almost four in 10 American adults engage in no leisure-time physical activity. This same report reveals that nearly six in 10 adults were overweight or obese. Less than 2 percent of Americans are underweight. Getting back in shape takes time and dedication.
Step 1
Set concrete goals, like a goal weight or the ability to walk a certain distance. Give yourself a reasonable timetable to accomplish these goals. Adjust your timetable to fit your actual rate of progress every two to four weeks so that you continually challenge your body while achieving realistic goals.
Step 2
Engage in physical activity every day. According to the U.S. Department of Health and Human Services, adults should engage in moderate activity a total of two and a half hours each week, or vigorous aerobics for an hour and 15 minutes each week, or a combination of both. Exercise gets you into shape several different ways. Physical activity burns calories, helping you lose weight. Isometric exercises strengthen your muscles. Aerobic activity gets your heart and lungs in shape. Exercise makes you feel better, physically and mentally.
Step 3
Begin a yoga program. Yoga will stretch your muscles, improve your balance and increase flexibility. Continue yoga training throughout your transition from being in poor shape to good physical health.
Step 4
Change your diet to include more healthful foods. Look at the big picture and make sweeping changes, like throwing away all the junk food in your pantry. Make meaningful changes in the way you cook your food so you consume more vitamins and minerals and fewer grams of fat and calories. For example, bake or grill your food instead of cooking it in the deep fryer.
Step 5
Increase exercise intensity, not duration. When it becomes too easy to accomplish your beginner workout, increase the intensity rather than lengthening your routine. Constantly challenge your muscles to improve your overall physical condition quickly. For example, run faster, increase the weight you lift or perform the same number of exercise repetitions in less time.
Step 6
Quit smoking cigarettes and reduce alcohol consumption. You will have more energy and will breathe more easily within a couple of weeks after you quit smoking. Intoxication and hangovers reduce your overall well-being and decrease the amount of time you have to spend exercising.
