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By Diane Griffith, HealthAtoZ writer
If you're not used to working out, it's hard to imagine yourself working up a sweat at the gym or doing set after set of ab crunches. But you don't have to suffer to stay fit. Exercise can be fun and it doesn't have to be overly strenuous.
If the thought of running three miles in subfreezing temperatures doesn't appeal to you, maybe swimming in a heated pool at your local "Y" would. Or maybe you'd prefer learning horseback riding to lifting weights. There's an activity out there that you'll enjoy.
Even a little bit of physical activity is better than none. You don't have to start by pushing yourself into a 30-minute workout routine when the most you can handle is a walk around the block. Before you get started, though, think about what type of activity you'd like to start and talk to your doctor. If you haven't been active, if you're pregnant or elderly, or if you have health problems, your doctor can help you decide what type of activity is right for you.
If it's been a while since you've been active, start out slowly. For instance, you can begin with a 10-minute walk each day and work your way up gradually to a more fast-paced routine that lasts at least 30 minutes. You can work more activity into your day gradually by taking some simple measures.
- Take the stairs instead of the elevator.
- Park as far from the office or grocery store as possible and walk the extra distance.
- Go for a walk during your lunch break.
- Try to do housework at a faster pace.
- Rake leaves, shovel snow or do yard work.
Don't quit
The hardest part of beginning to exercise is sticking with it. Here are some tips to keep you from dropping out:
- Choose an activity that you enjoy.
- Find a partner. Exercising with someone else will make it more fun.
- Vary your routine. Consider changing activities after a few weeks (or even daily) to avoid burnout.
- Don't get discouraged. If you don't see immediate results from your efforts, don't give up. It can take weeks before you notice weight loss or other desired changes.
Prevent injury
Before you start exercising, make sure you discuss activity choices with your doctor, who will help you to choose the best type of exercise for any specific health condition you may have. Follow the tips below to avoid injury:
- Learn how to use equipment properly if you are taking up a new sport or using a new type of exercise equipment.
- Be properly conditioned if you are going to be participating in a recreational sports program.
- Warm up for 5 to 10 minutes before you start any type of workout. Cool down afterward for 5 to 10 minutes by slowing down and stretching.
- Wear the appropriate safety equipment for your activity (for instance, if you are bicycling, wear a helmet).
- Stay well hydrated.
- If you're lifting weights, don't hold your breath. Exhale while lifting, hold your breath for one second and inhale while lowering. Avoid locking your knees or elbows in a straightened position.
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External Sources
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FamilyDoctor.org
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AARP
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This article was reviewed and updated June 2007.
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