first make sure that your doctor clears you for exercise before beginning. he or she may ask you to fill out the physical activity readiness questionnaire (par-q) to ensure that there is no reason for you not to exercise. i would then recommend setting personal goals using the s. m. a. r. t. acronym which stands for: s – specific m – measureable a – attainable r – realistic t – time-oriented here’s a sample goal keeping these principles in mind: “between january 1st and february 1st walk three days per week for twenty minutes per session to aid in weight loss. ” set up short term goals to help you meet your long term goals (6 months or more). think about what you want to achieve by beginning an exercise routine. do you want to lose weight lower your blood pressure or help manage diabetes? do you want to run a race such as a 5k? what do you hope to gain from starting exercise? the biggest problem that people have is that they overwhelm themselves by doing too much exercise too soon. it can be hard to sustain a drastic change like that long term. instead slowly and gradually progress with exercise to make for an easier transition and to allow your body to comfortably adjust. start out doing low impact exercise like walking or riding a bike then gradually increase the time intensity level or number of days per week that you exercise. if you’re new to strength training get help from a personal trainer to make sure that you are using the equipment properly. make a plan and stick to it.
where do i start if i have never exercised?