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Exercise Fitness Basics

In this article I share what I learned about Exercise Fitness Basics. We know that exercise and physical fitness contribute to our overall well-being. Here are some basic questions to consider when you start your program.

Exercise Fitness Basics

How do I Start an Exercise Program?

You should consult your doctor before starting an exercise program. Special concerns will be related to whether you have been inactive, if you have any health problems, if you are pregnant, and your age.

If you have or have had cardiovasuclar problems, your doctor may want you to take a stress test to determine what type of exercises you can do. Otherwise, you will want to start slowly by making a few subtle changes in your life:

  • Use the stairs instead of the elevator.
  • Take a walk on your lunch hour.
How Often Should I Exercise?

When you talk to your doctor about an exercise program, the two of you should set the guidelines. A general recommendation is that you should exercise a minimum of 30 minutes per day at 3 to 4 times per week. Once you get in the habit of exercising your energy level will rise and you will want to add more minutes and days to your routine.

How do I Keep Myself Motivated?

Starting an exercise fitness program is usally the easy step. Sticking to the program is hard. Here are some tips to help you stay with your program.

Establish goals for yourself. Put them where you can see them everyday.

Choose an activity you enjoy. If you like to walk, take a walk around your neighborhood or in your favorite park. Take along your dog, if you have one. You will both enjoy the walk.

Select the time of day that is best for you. Your health condition may be a factor. If you have arthritis, you may be stiff in the morning. Take a warm shower to loosen up your joints and then exercise. Exercise before you go to work and you won’t skip a day if you have to work late. Maybe taking a walk on your lunch hour is good for you.

Exercise with a friend.  If you are on a weight loss program with a friend, take an exercise class together. It will keep you both motivated.

Keep track of your progress. If you keep a daily journal or diary, write about your exercise program and the progress you are making. Did you start at 15 minutes a day and now you are up to 30 minutes? If you are on a weight loss program, don’t weigh yourself everyday. You may become discouraged if you don’t lose a pound every day. Average weight loss is 1 to 2 pounds a week.

Pat yourself on the back when you reach a goal. A reward does not have to be food. It can be a treat such as a new pair of shoes or a new dress, or a fun tie, tickets to a concert, and so on.

Don’t get discouraged. You started your exercise and fitness program for the best reason in the world: your health.

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