Start Planning a Fitness Program Today
Planning, starting and sticking to a fitness program is an age old challenge. The winter holidays offer a tsunami of reasons to eat more and move less. The Mayo Clinic offers advice on the basics components of a fitness program.
Starting a fitness program may be one of the best things you can do for your health. After all, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight, even boost your self-esteem. And the benefits are yours for the taking, regardless of age, sex or physical ability.
The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness plans, specifically:
- At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week
- Strength training exercises at least twice a week
- Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven’t exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.
When you’re designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track.
Starting a fitness program is an important decision, but it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can make fitness a healthy habit that lasts a lifetime.
Tips for Fitness Program Success
Find a work out partner – committing to a partner makes it harder to give yourself a pass on your weekly fitness routine.
Hire a personal fitness trainer – get advice from a professional to kick start your fitness program.
Motivate yourself in steps – select a few articles of clothing that are one, two and three sizes too small and set goals to fit into them.
Visualize changes for the better – How great will you look in your shorts this year? What fun will it be to go toss the football around with your kids/grand kids?
Start small and build up – stick to the basics and avoid over zealous workouts early on. Slowly challenge yourself as your progress to avoid the hassle of restarting again after an injury.