Getting Started

Before you begin any exercise program, talk to your doctor about creating a program that's right for you. To be successful in an exercise program, you need to "just do it." However, a little planning can help you go beyond "just do it" to "stick with it." Here are some things to think about before you take the plunge.

• Look for an activity you enjoy. There are a lot of possibilities. Walking. Swimming. Bike riding. Dancing. Bowling. Roller skating. Gardening. You are much more likely to stick with an activity that makes you smile.
• Make sure it's right for your current level of fitness. If you've been doing very little, even a very small amount will give you results. At every level of fitness, you make progress by doing just a little more.
• Walking may be a good way to get started. It is convenient and low in cost. All you need to get started are cotton socks and a pair of supportive shoes that fit well.
• Plan to do it safely. Review these important safety tips.

Create an exercise plan

Any increase in activity is likely to make you feel better. You may not need or want to do anything more than taking a walk after supper. To get all the benefits from exercise, though, you will need to do more. Maybe not at first, but eventually. Your exercise will need to:

• Happen at least a few times a week. Every day is best.
• Add up to at least 30 minutes a day.
• Be hard enough to make you break a light sweat (moderate intensity).
• Include activities that move large muscles.
• Include a warm up and a cool down to avoid injury.

A complete exercise plan will address:

• Flexibility: such as stretching done before walking
• Strengthening: such as lifting light weights to build calorie-burning muscle mass
• Aerobic activity: such as walking, dancing, swimming, or biking to burn calories and reduce risk of heart problems

Reference
1. Coleman E, Nelson Steen S. Strategies for weight gain. The Ultimate Sports Nutrition Handbook,1996. Reprinted with permission.