The benefits of a fitness program can be extremely helpful to your health. Things such as reducing your risk of chronic disease, improving your balance and coordination, helping you lose weight, and even improving your sleep habits and self-esteem are all great advantages.
1. Assess your fitness level
You probably have some idea of your fitness level. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:
- Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
- How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers)
- How many standard or modified pushups you can do at a time
- How far you can reach forward while seated on the floor with your legs in front of you
- Your waist circumference, just above your hipbones
- Your body mass index
2. Design your fitness program
It's easy to say that you'll exercise every day. As you design your fitness program, keep these points in mind:
- Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.
- The guidelines suggest that you should get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity spread out over the course of a week. To provide even greater health benefit and to assist with weight loss or maintaining weight loss, at least 300 minutes a week is recommended.
Even though being active for short periods of time throughout the day may not seem like much, it can actually provide health benefits.
You shouldstrength trainingsfor all major muscle groups at least two times a week. The goal is to do a single set of each exercise, using a weight or resistance level that makes your muscles tired after about 12 to 15 repetitions.
- Start low and progress slowly. If you're just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
- Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go on a walk at work.
- Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.
- Try high-interval intensity training. In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity.
- Allow time for recovery. 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. Plan time between sessions for your body to rest and recover.
- Put it on paper. A written plan may encourage you to stay on track.
3. Assemble your equipment
Pick shoes that are designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.
Choose equipment that is practical, enjoyable, and easy to use when investing in exercise equipment. Try out different types of equipment at a fitness center before deciding to buy your own.
Smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate, can be useful for tracking fitness.
4. Get started
Now you're ready for action. As you begin your fitness program, keep these tips in mind:
- 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. Work your way up to 30 to 60 minutes of exercise most days of the week.
- Break things up if you have to. You don't have to do all your exercise at one time, so you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too. Exercising in short sessions a few times a day may fit into your schedule better than a single 30-minute session. Any amount of activity is better than none at all.
- Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.
- Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
- Be flexible. If you're not feeling good, give yourself permission to take a day or two off.
5. Monitor your progress
Check in with yourself every six weeks or so to see how you're progressing with your fitness goals, and adjust accordingly.
If your motivation starts to flag, set some new goals or try a new activity. Exercising with a friend or taking a class at a fitness center can also help.
Beginning an exercise regiment is a crucial choice. Yet, it does not need to be a daunting one. Through thoughtful planning and self-restraint, you can develop a lasting healthy habit.
6. Incorporate strength training into your routine
Basic bodyweight exercises, such as squats and push-ups, can help to build muscle that will rev up your metabolism, without needing any equipment. Wayne Westcott, PhD, fitness research director at Quincy College, says that you should aim to make each exercise fatigue your muscles within 60 to 90 seconds. Adding an resistance band to basic moves can increase the difficulty and help you to burn more calories.
Do 10 knee push-ups, 10 squats, 10 crunches, 10 lunges, and 10 chair dips. Then increase the number of reps until your muscles feel fully fatigued.
7. Use the stairs whenever possible
If you have the choice between riding and climbing, adding two to three minutes of stair climbing per day can help you burn enough calories to avoid gaining one to two pounds a year. This can also help strengthen your glutes and quads.
8. Use a fitness tracker
A fitness tracker can help you become more aware of your physical activity and eating habits, as well as how well you're sleeping. It's a good idea to get a fitness tracker if you're trying to maintain a healthy lifestyle, because it will remind you to stay active and make sure you're meeting your goals for moderate-intensity exercise each week.
9. Prepare your own lunch
If you packed your lunch more often, you would save thousands of calories and hundreds of dollars over the course of a year. For example, a pre-made chicken Caesar wrap from a chain restaurant has 610 calories–40% of which come from fat. It also has 1,440 milligrams of sodium, which is more than half the recommended daily amount.
You can control the quality and portion size of your food at home, which can help you reduce your intake of sugar, salt, and fat.
10. Enjoy dessert
You might think that it doesn't make sense to have dessert when you're trying to lose weight, but not treating yourself to your favorite foods can actually make you overeat. Instead, put out a single serving of whatever dessert you're craving. Take a minute to smell it, look at it, and savor each bite. Chew slowly, moving it around your mouth and focusing on the texture and taste. As you do this, ask yourself whether you want another bite or if you feel satisfied. Tuning into your body will help you eat more mindfully and feel more satisfied.
When you pay attention to the flavors of your food, you'll be more satisfied with less of it, says Lutes. Most people find that they're content after only a few bites when they're really savoring their meal.
11. Sip wisely
Instead of skipping fruit altogether, opt for a healthy smoothie. Smoothies are a much healthier choice than fruit juices because they keep the fiber from fruits and vegetables intact, making them more filling and nutritious. It's important to prepare a smoothie that has a good balance of protein, carbs, and healthy fats. That means not loading it up with just fruit. Get muscle-building protein from protein powders, low-fat milk or unsweetened nut milk, Greek yogurt, or oatmeal. Add volume and extra fiber from dark, leafy greens, frozen cauliflower and other veggies. Top your smoothie with chopped nuts for a boost of healthy fats.
Eating your smoothie with a spoon instead of drinking it with a straw will help you feel fuller because chewing triggers the production of saliva, which sends a message to your brain that your stomach needs to start digesting. Drinking doesn't require any digestion, so your body doesn't realize as quickly that it's full.
12. Stay hydrated
It's important to stay hydrated by drinking water throughout the day, as this will help with better digestion and a revved-up metabolism. Although it's often been said that people should drink eight glasses of water a day, the amount of water each person should drink varies greatly depending on activity level, medications, and illnesses. The best way to make sure you're properly hydrated is to drink water whenever you feel thirsty, and to take sips of water before, during, and after a workout. You can also stay hydrated by eating more water-rich fruits and vegetables.
13. Team up with a workout buddy
If you have a workout buddy, you're more likely to stay on track and stick to your fitness routine. But if you don't, that's okay, too. There are plenty of other ways to find accountability partners and stay motivated, like joining an online community or challenges offered by weight-loss apps.
14. Lighten up your coffee order
A regular cup of coffee with a dash of milk is much healthier than the blended drinks, which are practically dessert in a cup. You can still enjoy your coffee by opting for low-fat milk or an unsweetened nut milk, adding just a touch of honey for sweetness, and a dash of cinnamon for flavor.
15. Get enough sleep
If you go to bed earlier, you will have more energy and be in a better mood. Research shows that not getting enough sleep for just a few nights can lead to almost immediate weight gain. This is because when you are tired, you are more likely to make unhealthy choices throughout the day. You may also want to look at your nighttime habits, such as eating your biggest meal of the day or having midnight snacks, as these could be preventing you from losing weight.
