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The
toughest and most important step in your exercise program is getting
started. Often people think they need to tackle a strenuous program
right away to prove they are committed. But in reality, slow and steady
is the best way to begin.
You need
a workable plan to change your lifestyle from sedentary to physically
active. Following some basic guidelines can help establish an exercise
program that protects you against disease and disability and insures
a healthy, independent and productive life.
Prepare
for success 
- Choose
a fun exercise activity that can be practiced comfortably year round.
Many people choose walking, bicycling, jogging, swimming, rowing or
exercising with fitness videos.
- If you
have an existing health problem, contact your physician before beginning
any vigorous physical activity. Sometimes, restrictions might have
to be placed on the level of your participation.
Start
slowly
- Your
goal is to set an exercise habit you enjoy. Make sure your first activity
sessions are fun and not tiring. Give your body a chance to get used
to it.
- Give
yourself plenty of time to warm up and cool down with walking, bending
and gentle stretching exercises. Doing flexibility exercises helps
you avoid injuries.
Establish
a reasonable schedule
- Set
a weekly exercise schedule that includes days off. For example, you
might exercise every other day, with three days off each week.
- Start
with a program of moderate physical activity - 30 minutes a day. Keep
it interesting with a balanced program of different activities such
as walking, bicycle riding, swimming or working in the garden.
- If 30
minutes of activity is too difficult or you don't have enough time,
break it up into shorter intervals. For instance, walk for 15 minutes
in the morning and work in the garden for 15 minutes later.
- Don't
stop exercising if you get muscle soreness in the beginning, it will
disappear as you exercise regularly. Stop exercising if you experience
severe pain and swelling.
- Choose
a comfortable time of day to exercise, not too soon after eating or
when the air temperature is too warm.
- Wear
shoes that are comfortable, provide good support and don't cause blisters
or calluses. The shoes should have arch supports and should elevate
the heel one-half to three-quarters of an inch above the sole. When
choosing a shoe, select one with uppers made of materials that "breathe,"
such as leather or nylon mesh.
Stick
with it
- Focus
on working toward your goals gradually. Consider tracking your progress
with a simple chart, perhaps listing the number of minutes you exercise
each day.
- Don't
stop your fitness program; the benefits begin to diminish in two weeks
and disappear in two to eight months.
- Congratulate
yourself for each accomplishment. Your progress will develop into
a pattern through which you work up to higher levels of exertion over
time.
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