开始健身计划可能是最有利于健康的事情之一。身体活动可以降低心脏病和癌症等疾病的患病风险。运动可以改善平衡感和协调性（平稳移动的能力）。还有助于减重和增强自尊。
运动对所有人都有好处，无论年龄、性别或体能如何。
对于大多数健康成人，美国卫生与公众服务部给出了以下运动指导原则：
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有氧运动。每周至少进行 150 分钟的中等强度有氧运动。或者每周进行至少 75 分钟的高强度有氧活动。也可以搭配进行中等强度和高强度的运动。争取将该运动量分散，在一周的几天内或更长时间内完成。
要获得更多健康益处，指导原则建议每周进行 300 分钟或更长时间的中等强度有氧运动。这个运动量可能有助于减重或保持减重效果。不过，即使是少量的身体活动也可能有所助益。每天进行多次短时间活动，可以增加运动量，并且对健康有益。
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力量训练。每周针对所有主要肌肉群至少做两次力量训练。每一项运动做一组就足以对健康和健身有利。采用的重量或阻力水平使您在重复大约 12 到 15 次动作后感到肌肉疲劳即可。
定期运动可以帮助控制体重。定期运动可以降低患心脏病和某些癌症的风险。定期运动还可以使骨骼和肌肉更强壮。
如果您已经有一段时间没有运动，并且有健康问题，那您可能需要在启动新的健身计划之前咨询医疗护理专业人员。
在制定运动计划时，牢记您的健身目标。考虑您喜欢的运动和不喜欢的运动。考虑有哪些妨碍您运动的因素。找到适合您的方法，坚持健身计划。
开始健身计划并不难。慢慢开始，随着时间的推移逐渐增加强度。通过规划并把握好自己的节奏，可以让健身成为您受益终身的健康习惯。
Nov. 26, 2024
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