Work your way up to 30 to 60 minutes of exercise most days of the week. As your stamina improves, gradually increase the amount of time you exercise. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. As you begin your fitness program, keep these tips in mind: A written plan may encourage you to stay on track. Plan time between sessions for your body to rest and recover. 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. In high-interval intensity training, you perform short bursts of high-intensity activity separated by recovery periods of low-intensity activity. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

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. Different activities (cross-training) can keep exercise boredom at bay. 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. To make it easier, schedule time to exercise as you would any other appointment. Finding time to exercise can be a challenge. Build activity into your daily routine.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. If you're just beginning to exercise, start cautiously and progress slowly. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Being active for short periods of time throughout the day can add up to provide health benefit.ĭo strength training exercises for all major muscle groups at least two times a week. But even small amounts of physical activity are helpful.

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