3. 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-training shoes, which are more supportive.
If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.
You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.
4. Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:
- Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
- Break things up if you have to. You don't have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in 10-minute sessions three times a day may fit into your schedule better than a single 30-minute session.
- Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
- Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
- Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
5. Monitor your progress
Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.
If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.
Aug. 20, 2016
See more In-depth
- Your guide to physical activity and your heart. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/resources/heart/obesity-guide-physical-active-html. Accessed Aug. 9, 2016.
- Starting an exercise program. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00416&return_link=0. Accessed July 29, 2016.
- Physical activity and health: The benefits of physical activity. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/basics/pa-health/index.htm. Accessed July 29, 2016.
- Overcoming barriers to physical activity. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html. Accessed July 29, 2016.
- 2008 Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services. https://health.gov/paguidelines/guidelines/. Accessed Aug. 9, 2016.
- The adult fitness test. President's Challenge Program. https://www.adultfitnesstest.org/testInstructions/aerobicFitness/index.php. Accessed Aug. 9, 2016.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 10, 2016.