To start exercising, assess your level of fitness, develop a personalized fitness program, purchase exercise equipment and then begin the program. Monitor your progress as you go.
- Measure your level of fitness
Determine your body mass index and waist circumference. Take your pulse rate before and after walking 1 mile. Based on your level of fitness, create realistic exercise goals and targets.
- Develop a personalized fitness program
Create a balanced exercise program based on your fitness goals. Include 75 minutes of vigorous aerobic activity per week, plus 150 minutes of moderate-intensity aerobic activity. Include two days of strength training per week.
- Incorporate your program into daily life
Adjust your daily schedule to include time for exercise. If you are busy, commit to short but frequent workouts. Vary your daily workouts to avoid boredom and muscle strain, and devote time to rest between sessions. Post your program where you can see it every day.
- Purchase equipment
Purchase athletic shoes best-suited for your chosen activity. Purchase aerobic or strength training equipment that is practical and enjoyable to use.
- Get started
Start exercising slowly, and gradually increase your exercise targets as you gain stamina and confidence. Assess your fitness level six weeks after starting the program and every three months thereafter.