Fitness
You have decided that now is the time to start exercising. You are feeling that what you used to do in the past with ease is now a challenge. The food that you once ate is now packing on pounds every year. The aches and pains are now becoming part of your daily life. You know that exercising will solve most of these problems. But where do you start? Getting started on your fitness routine can be overwhelming.
Before You Exercise
It is important before you start any physical activity you get clearance from your physician. There might be some health issues that you are not aware of. Exercise is beneficial for living a healthy lifestyle. Your exercise program needs to be designed based on your fitness level for your safety.
What Physical Activity Is Best For Your Fitness Routine
ACSM recommends a combination of cardio activity along with muscle and bone strengthening activities for 150 minutes a week. It has been shown that any amount of physical activity is better than no activity. If a sedentary individual starts to perform 150 minutes of moderate-intensity physical activity health benefits increase dramatically. If activity is increased to 300 or more minutes a week the benefits increase even further.
When you are starting a fitness routine be sure to start off slowly. Start off with a brisk walk for 30 minutes a day for five days a week. Incorporate push-ups, planks and bodyweight squats 3 times a week for strength training. Let your body adapt to the new physical activity. As your body starts to adapt to the physical activity start to increase the intensity of the cardio and strength training.
For beginners it is important to remember that some type of physical activity is better than no activity. You will see some results by starting off slow and getting use to a new lifestyle.
Find Activities That You Enjoy
To stay successful in living a physically active lifestyle you need to find activities that you enjoy and look forward to performing. There is no activity that fits all. Sporting events might be too much strain on ones joints where swimming would be a better choice. Not all people enjoy spending hours in the gym, in that case find outdoor activities such as swimming, riding a bike, hiking, jogging or a sporting event. Others will enjoy going to a gym and engaging in many classes that are now available at most facilities.
Get Started Today
There is no better time to start an exercise program than today. It is always easier to say I will start tomorrow. Go for a walk today. Set a time every day day for the week that you can dedicate to exercising. Get a note pad and document your program. The health benefits will be well worth the time spent.
Best of health and happiness,
Dave Nevue
Reference:
Corbin, Charles B. “ACSM’s Health & Fitness Journal.” Helping Clients Understand National Physical Activity Guidel… :. ACSM Health and Fitness Journal, Sept.-Oct. 2009. Web. 13 May 2013.
