Do you remember what it was like learning how to ride a bike? Maybe you had training wheels, maybe a parent or sibling ran beside you. Regardless of how you learned, you got some help and started somewhere.
Well, exercise is the same way; we all have to start somewhere. The most important thing is making a decision to start. We have compiled a few resources to provide you some framework.
Starting an Exercise Program
Starting an exercise program can sound like a daunting task, but just remember that your main goal is to boost your health by meeting the basic physical activity recommendations. 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week, and strength training at least twice per week.
These are the guidelines for healthy adults under age 65, with no apparent chronic disease or condition
Set aside time each day to exercise. Getting started can often be the most difficult part of any exercise routine. Scheduling exercise into your day and making it a priority will increase the chance of being successful.
Choose cardiovascular activities you enjoy, such as swimming, biking or playing basketball with friends to get your daily physical activity. If you need a variety of activities to stay motivated, combine a few that appeal to you.
Physical activity can be accumulated through a variety of activities, not just running. Walking is a great way to do moderate-intensity physical activity. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation.
Start with 10-15 minutes of cardiovascular exercise daily. Each week, add five minutes to your exercise routing until you reach 30 minutes of moderate-intensity for a minimum of five days per week. Alternatively, you may do 20 minutes of vigorous-intensity exercise three days per week.
The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk of chronic disease. It should be noted that to lose weight or maintain weight loss, 60-90 minutes of physical activity may be necessary.
Incorporate strength training into your routine. Do 8-10 strength-training exercises, 8-12 repetitions of each exercise twice a week. This can be accomplished by using dumbbells, resistance bands or your own body weight. If you are unsure how to perform the exercises correctly, seek the advice of an exercise professional.
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