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Exercise and illness: Work out with a cold? Do toning shoes really work? Tool: Target heart rate calculator Fitness training: Elements of a wellrounded routine Exercise: 7 benefits of regular physical activity Heat and exercise: Keeping cool in hot weather Barriers to fitness: Overcoming common challenges How fit are you? See how you measure up Exercise and chronic disease: Get the facts Golf injuries: Play it safe with these tips Fitness for less: Lowcost ways to shape up Boot camp workout: Is it right for you? Overuse injury: How to prevent training injuries Fitness: Tips for staying motivated Fitness: Create a program that’s right for you Exercise: When to check with your doctor first Fitting in fitness: Finding time for physical activity Exercise and cold weather: Tips to stay safe outdoors Slide show: Balance exercises Body fat analyzers: How accurate are they? Heart rate: What’s normal? Embrace the Olympic spirit in your personal pursuits Tips to save time, eat healthy and exercise regularly Stay healthy to stay in the game Meet the SuperTracker Train like an athlete for better health Aging athletes show you can’t outrun time Lateday exercise: Can it cause insomnia? Slide show: A guide to 10 basic stretches BMI calculator Yips Exercise and stress: Get moving to manage stress Exercise helps ease arthritis pain and stiffness Core exercises: Why you should strengthen your core muscles Workplace exercises: How to burn calories at workAssessing your fitness: The ACSM fitness test. In: American College of Sports Medicine. ACSM Fitness Book. 3rd ed. Centers for Disease Control and Prevention. Accessed Sept. 28, 2010.2008 physical activity guidelines for Americans. Department of Health and Human Services. Accessed Sept. Mayo Clinic, Rochester, Minn. September 29, 2010.
Step 1: Assess your fitness levelYou probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
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.
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.
Fitness basics (23)Tool: Target heart rate calculator Fitness training: Elements of a wellrounded routine Exercise: 7 benefits of regular physical activity see all in Fitness basics Stretching and flexibility (3)Stretching: Focus on flexibility How fit are you? See how you measure up Hamstring injury Aerobic exercise (13)Walking: Trim your waistline, improve your health Rev up your workout with interval training Walking: How to start a walking group see all in Aerobic exercise Strength training (9)Strength training: Get stronger, leaner, healthier Functional fitness training: Is it right for you? Pilates for beginners: Explore the core of Pilates see all in Strength training Sports nutrition (3)Performanceenhancing drugs: Know the risks Eating and exercise: 5 tips to maximize your workouts Water: How much should you drink every day?
Fitness programs: 5 steps to getting startedAre you thinking about starting a fitness program? Good for you! You’re only five steps away from a healthier lifestyle. By Mayo Clinic staff Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight even improve your sleep habits and selfesteem. And there’s more good news. You can do it in just five steps.
Step 4: Get startedNow you’re ready for action. As you begin your fitness program, keep these tips in mind:
Your pulse rate before and after you walk 1 mile (1.6 kilometers)How long it takes you to walk 1 mile (1.6 kilometers)How many pushups you can do at a timeHow far you can reach forward while seated on the floor with your legs in front of youYour waist circumference as measured around your bare abdomen just above your hipboneYour body mass indexStep 2: Design your fitness programIt’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:
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. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a halfgallon milk jug with water or sand and securing the tops with duct tape.
Consider your fitness goals. Most adults should aim for at least 150 minutes of moderateintensity aerobic activity or 75 minutes of vigorous aerobic activity a week. If you’re just beginning to exercise, start cautiously and progress slowly. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Different activities (crosstraining) can keep exercise boredom at bay. Crosstraining also reduces your chances of injuring or overusing one specific muscle or joint. Many people start exercising with frenzied zeal working out too long or too intensely and give up when their muscles and joints become sore or injured. Be sure to pick shoes designed for the activity you have in mind.
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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. You don’t have to do all your exercise at one time. Shorter but morefrequent sessions have aerobic benefits, too. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. If you feel pain, shortness of breath, dizziness or nausea, take a break. 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.
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