| Starting an exercise program is an important | | | | make it easier by scheduling time to exercise as |
| decision, but it doesn't have to be an | | | | you would any other appointment. Watch your |
| overwhelming one. Establish a healthy habit that | | | | favorite show while walking on the treadmill, or |
| lasts a lifetime by planning carefully and pacing | | | | read while riding a stationary bike. |
| yourself. Motivate yourself by writing your plan on | | | | 4. Include different activities. |
| paper and reviewing it frequently. Keep the | | | | Different activities (otherwise known as |
| following points in mind as you design your fitness | | | | cross-training) can keep exercising from becoming |
| program: | | | | boring. Cross-training also reduces your chances |
| 1. Map out your fitness goals. | | | | of injuring or overusing a specific muscle or joint. |
| Are you starting a fitness program to help lose | | | | Alternate activities that emphasize different parts |
| weight, or do you have another motivation, such | | | | of your body, such as walking, swimming and |
| as preparing for a 5K race? Having clear goals will | | | | strength training. |
| help you gauge your progress. | | | | 5. Allow time to recover. |
| 2. Determine a logical progression of activity. | | | | Don't work out too long or too intensely. Doing so |
| If you are just beginning to exercise, start | | | | will result in sore or injured muscles and joints. Plan |
| cautiously and progress slowly. Consult your | | | | time between sessions to give your body a |
| doctor or physical therapist for help designing a | | | | chance to rest and recover. |
| fitness program if you have an injury or a medical | | | | When starting an exercise program, remember to |
| condition. Be sure to ask for a program that | | | | write it down. If you lose motivation, set new |
| gradually improves your range of motion, strength | | | | goals or try a new activity. Exercising with a |
| and endurance. | | | | friend or taking a class at a fitness center may |
| 3. Build activity into your daily routine. | | | | help, too. |
| Finding time to exercise can be a challenge, so | | | | |