Top Ten Tips for Starting an Exercise Program

There are a number of reasons to start a physical activity program. Exercise helps us to lose weight, lose fat, increase circulation, increased heart rate for better health and lower cholesterol. Sometimes people get discouraged because they start out with an overly ambitious activity plan. Starting out more slowly allows you to gradually incorporate healthy changes that can be increased as you body adjusts.

The American Heart Association recommends that all adults get a minimum of 30 minutes of physical activity daily. If every day is not feasible, try for most days. If you can't fit a half hour or hour into your schedule, try for 15 minutes increments of activity.

Following are The American Heart Association's Top Ten Tips, along with a brief explanation, for starting you physical activity program:

1. Wear comfortable clothes and sneakers or flat shoes with laces. Shoes should be selected for comfort and support, rather than looks. Your feet need to be cushioned and supported during exercise. Getting blisters or sore feet can really put a crimp into the exercise program. Wear clothes that are not binding. Clothing should be loose enough to allow movement and be comfortable. natural fibers, such as cotton are comfortable and good to exercise in.

2. Start slowly. It's a common mistake to start with an overambitious plan. While it's a great think to have ambitious goals, this can backfire when you are not used to exercise and overexert yourself. Injuries caused by over enthusiasm can sideline your exercise program for days, weeks or even months. Try for exercise in 30 minute increments. If 30 minutes is not feasible, exercise in 15 minute increments twice a day to meet your goal.

3. Exercise at the same time each day. Make you exercise program a habit by scheduling a particular slot of time for your physical activity. For example, if you always plan to take a walk during you lunch hour, it will become routine and make it easier to stick to.

4. Drink a cup of water before, during and after exercising, (unless you doctor has told you to limit you fluid intake).

5. Ask family and friends to join you. Company will make the time more enjoyable and will benefit all of you. If your friends or family aren't available to take a regular walk with you, consider joining a exercise group or health club.

6. Keep a log. Track you exercise time in a log book. Note the length of time and distance of your activity. This will help provide motivation to make up missed days and also my provide motivation as you start to see progress.

7. Variety will keep your interest up. Vary your program by incorporating different exercises. Walking, swimming, weight training, and yoga or Pilate's, can be alternated on different days so that the program stays interesting and beneficial.

8. Look for opportunities to be active during the day. Little changes can add up. Take the stairs instead of the elevator, walk the mall, take a parking space farther from the store. Take a break from siting to get up and get your circulation going for a few minutes.

9. Don't get discouraged if you stop. Sometimes circumstances cause us to neglect our exercise program. It's natural. If this happens, just get started again and work you way back up to your old pack.

10. Don't exercise right after meals, when it is very hot or humid, or when you don't feel well or just don't feel up to it. Sometimes your body is telling you that it needs to rest.

Physical activity can be a pleasurable part of the day that reaps big health benefits. Start your own program gradually with activities you enjoy for a successful program.

The information in this article is not intended as medical advice. If you have a medical condition, consult your doctor.

Resources:
American Heart Association