What You Should Know Before You Start a Fitness Program

Any person, who is preparing to commence an activity program, or to increase their activity level substantially, should consider the following points. If they answer YES to any of the following questions, it is recommended that they have a medical examination before commencing their program:

1. Have you or any member of your family ever had any heart trouble?
2. Do you often feel faint or dizzy?
3. Is there any substantial physical reason not mentioned here why you could not follow any activity program even if you wanted to?

The purpose of this medical examination, if needed, is to determine the patient's suitability for a graded physical activity program. Alternatively, the examination will identify any restrictions which may need to be placed on activity to adapt it to individual capabilities and needs.
Any activity program should begin at a low intensity, particularly if the person has not been regularly active in the immediate past. Progressing slowly is important to help prevent injury.

Walking at a brisk pace is a good starter program. For those who have been sedentary, walking has the advantage over more vigorous activities in that it imposes a relatively low level of stress on the musculoskeletal system. By the time you can walk briskly for 45 to 60 minutes you will already have made gains in fitness and in health, and will probably be able to include short distances of jogging within each activity session, if desired.

Jogging is a moderate form of activity and is quite distinct from its more vigorous counterpart of running. Many previously sedentary adults are quite unsuited to either of these activities because of the high stress placed on joints, ligaments and muscle, particularly in the lower limb. People, who are obese or with a previous history of leg and back injury, should avoid these activities to prevent the generation or aggravation of injuries, all joggers and runners should select their footwear with great care, in order to avoid injury. Choose a shoe manufactured specifically for the jogger/runner, which will absorb the large forces that the body creates each time a foot lands on the ground in these activities.

Swimming requires at least a basic level of skill at the activity. However, even a relatively poor swimmer can gain in fitness if short distances are swum in each effort with a suitable reduction of rest periods between each work interval. There are also increasing benefits being recognized from performing many on land activities in water, for example, walking, running, and low level aerobic exercise. Swimming and other water based activities are ideal for those who are excluded from jogging for reasons of previous or current disability.

Cycling is another activity which is suited to those who are eliminated from jogging for reasons of obesity or lower limb injury. The weight supported nature of cycling (and swimming) is the reason for this suitability, as there is not the danger of injury from the repetitive forceful contact of feet with the ground.

Many of the common games, either in their true form or modified to suit the abilities and aspirations of the participants, are also suitable activities for the promotion of elements of fitness. However, some games are so vigorous that you need to be fit to play them, rather than being able to play them to get fit!

If a person enters an activity program with a low level of fitness, then the initial sessions will have to be at a low intensity. Ultimately however, this person will make good gains in fitness as it is relatively easy to generate a training benefit in people of low initial fitness.

Age does not dramatically affect the fitness benefits that develop from regular physical activity. The absolute gains in fitness may be slight, but relative to the lower capacity of the older person these are still very important to full bodily function.