What’s Right for Me?
1. Remember to check with your doctor before starting a new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.
2. Try to engage in a combination of vigorous and moderate aerobic exercises, such as running, walking or swimming. Squeeze in strength training at least twice per week by lifting free weights, using weight machines or doing body weight exercises.
3. Space out your activities throughout the week. If you want to lose weight or meet specific fitness goals, you may need to ramp up your exercise efforts.
4. Short on long chunks of time? Even brief bouts of activity offer benefits. For instance, if you can’t fit in one 30-minute walk, try three 10-minute walks instead. What’s most important is making regular physical activity part of your lifestyle.
5. One of the biggest reasons people drop an exercise program is lack of interest. When picking the right type of exercise, it can help to consider your workout personality. If you like to work out alone and on your own schedule, solo sports like running, biking, or snowboarding could be for you. Or do you like the shared motivation and companionship that comes from being part of a team? School sports, intramural leagues, club teams, and pick-up games are great ways to stay active with others.
6. You also need to plan around practical considerations, such as whether your chosen activity is affordable and available to you. (Activities like horseback riding may be harder for people who live in cities) You’ll also want to think about how much time you can set aside for your sport.
7. It’s a good idea to talk to someone who understands the exercise, like a coach or fitness expert at a gym. He or she can get you started on a program that’s right for you and your level of fitness.
Doctors know that most people benefit from regular exercise, even those with disabilities or medical problems like asthma. If you have a health problem or other concern (like being overweight or very out of shape), talk to your doctor before beginning an exercise plan.
