Fitness basics (19)
- Hot-weather exercise: How to keep cool
- Golf injuries: Improve your game by playing it safe
- Barriers to fitness: Overcoming common problems
- see all in Fitness basics
Stretching and flexibility (2)
- Stretching: Focus on flexibility
- How fit are you? See how you measure up
Aerobic exercise (13)
- How to start a walking group
- Aerobic exercise: How to warm up and cool down
- How fit are you? See how you measure up
- see all in Aerobic exercise
Strength training (7)
- Weight training: Improve your muscular fitness
- Fitness ball exercises: How-to video collection
- Strength training: Get stronger, leaner and healthier
- see all in Strength training
Sports nutrition (3)
- Performance-enhancing drugs: Are they a risk to your health?
- Eating and exercise: Time it right to maximize your workout
- Water: How much should you drink every day?
Mayo Clinic Health Manager
Get free personalized health guidance for you and your family.
Get Started
Mayo Clinic Housecall
Stay up to date on the latest health information.
What you get
- Free weekly e-newsletter
- Mayo Clinic expertise
- Recipes, tools and other helpful information
- We do not share your e-mail address
Fitness programs: 5 steps to getting started
Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.
By Mayo Clinic staffStarting a fitness program may be one of the best things you can do for your health. With your doctor's OK to exercise, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five steps.
Step 1: Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:
- Your pulse rate before and after a one-mile walk
- How long it takes to walk one mile
- How many push-ups 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 at the level of your navel
- Your body mass index
Step 2: Design your fitness program
It's easy to say that you'll exercise every day. But you'll need a plan. 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 5K (kilometer) race? Having clear goals can help you gauge your progress.
Most adults should aim for at least 300 minutes of moderate-intensity aerobic activity — or 150 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
- Plan a logical progression of activity. 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 a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
- Think about how you'll 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, or read while riding a stationary bike.
- Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training 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.
- 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.
(1 of 2)
- American College of Sports Medicine. Assessing your fitness: The ACSM fitness test. In: American College of Sports Medicine. ACSM Fitness Book. 3rd ed. Champaign, Ill.: Human Kinetics Publishers; 2003:59-87.
- Starting an exercise program. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00416&return_link=0. Accessed Oct. 13, 2008.
- Physical activity and health: The benefits of physical activity. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/everyone/health/index.html. Accessed Oct. 13, 2008.
- Overcoming barriers to physical activity. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/everyone/getactive/barriers.html. Accessed Oct. 13, 2008.
- 2008 physical activity guidelines for Americans. U.S. Department of Health and Human Services. http://www.health.gov/paguidelines/guidelines/default.aspx#toc. Accessed Oct. 13, 2008.
- Your guide to physical activity and your heart. U.S. Department of Health and Human Services: National Institutes of Health: National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf. Accessed Oct. 13, 2008.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 13, 2008.
