Starting a fitness program may be one of the best things you can do for your health and self-esteem. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem.
It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:
- Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.
- Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
- Go at your own pace. If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.
- Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.
Here are a few fitness programs that I have been using to improve my health.
Focus T25: 9 in-home workouts designed to deliver an hour’s results in just 25 minutes a day
21 Day Fix: A 21-day program of simple portion control and 30-minute workouts that anyone can do
Turbo Fire: Burn up to 9x more fat and calories than traditional cardio with high-energy, intense cardio conditioning, kickboxing drills, and choreographed moves set to heart-pumping beats