Exercise and Fitness - Getting Started

Thinking about adding physical activity to your life, but not sure how to get started?
Sometimes taking the first step is the hardest part.

If you have not been active in some time, start at a comfortable level and add a little more activity as you go along. Some people find that getting active with a friend makes it easier to get started.

Is something holding you back?

Think about reasons why you have not been physically active. Then try to come up with some ways to get past what is keeping you from getting active.

- If you have not been active in a very long time, choose something you like to do. Many people find walking helps them get started. Before you know it, you will be doing more each day.

- If you feel you do not have the time, start with 10-minute chunks of time a couple of days a week. Walk during a break. Dance in the living room to your favorite music. It all adds up.

If you think it costs too much, there are more than enough FREE ways to get fit. You do not have to join a health club or buy fancy equipment to be active. Play tag with your kids. Walk briskly with your dog or jump rope for 10 minutes or more.

What can physical activity do for you?

There is so much benefit you will gain from regular physical activity:

-Be healthier
-Increase chances of living longer
-Feel better about yourself
-Have less chance of becoming depressed
-Sleep better at night
-Helps you look good
-Be in shape
-Get around better
-Have stronger muscles and bones
-Help you maintain or get to a healthy weight
-Be with friends or meet new people
-Enjoy yourself and have fun

Did you know?

When you are NOT physically active, you are more likely to:

-Get heart disease
-Get type 2 diabetes
-Have high blood pressure
-Have high blood cholesterol
-Have a stroke

Start by doing what you can, and then look for ways to do more. If you have not been active for a while, start out slowly. After several weeks or months, build up your activities—do them longer and more often.

Walking is one way to add physical activity to your life. When you first start, walk 10 minutes a day on a few days during the first couple of weeks.

Add more time and days. Walk a little longer. Try 15 minutes instead of 10 minutes. Then walk on more days a week.

Pick up the pace. Once this is easy to do, try walking faster. Keep up your brisk walking for a couple of months. You might want to add biking on the weekends for variety.

How much physical activity do you need each week?

Aerobic exercises:

Adults should get at least 2 hours and 30 minutes each week of aerobic physical activity that requires moderate effort. You need to do this type of activity for at least 10 minutes at a time.

Strengthening exercises:

Adults should also do strengthening activities at least 2 days a week.
Strengthening activities include push-ups, sit-ups and lifting weights
(see this list for more ideas on what activities to do, how much, and how often).

Do it your way:

-Pick an activity you like and one that fits into your life.
-Find the time that works best for you.
-Be active with friends and family. Having a support network can help you keep up with your program.
-There are many ways to build the right amount of activity into your life. Every little bit adds up and doing something is better than doing nothing.

Moderate-level activities (Choose one you will try):

Biking slowly
Canoeing
Dancing
General gardening (raking, trimming shrubs)
Tennis (doubles)
Using your manual wheelchair
Using hand cyclers—also called arm ergometers
Walking briskly
Water aerobics

This should give you a good start on your journey toward your total health.

Remember - You just need to get started!

Author Resource: Looking for tips and resources on a totally healthy lifestyle? Visit Totally Healthy You for a complete lifestyle makeover. The author is a 20 healthcare veteran in the field of Cardiology and healthcare education.