How to start an exercise program.
Beginning an exercise regimen may seem like a difficult task, but remember that your main goal is to boost your health by only meeting the basic physical activity recommendations by the American College of Sports Medicine (ACSM): 30 minutes of moderate-intensity physical activity at least 5 days per week, or vigorous-intensity activity at least 3 days per week, and strength training at least twice per week. Fill out a Par-Q. If you noted any risk factors or are over the age of 65, you should check with your physician if an exercise program is right for you. Steps for success for those under the age of 65 with no apparent chronic disease or condition. Step 1 – Set aside time each day to exercise. Step 2 – Choose Cardiovascular activities you enjoy, such as swimming, biking, playing tennis, walking, etc. Step 3 – Start with 10 to 15 minutes of cardiovascular exercise daily. Each week at 5 minutes to your program until you at least reach 30 minutes for a minimum of 5 days per week. If you are trying to lose weight or maintain weight loss, you should try to reach 60-90 minutes of activity per day. Step 4 – Incorporate strength training into your routine. 8-10 different exercises, at 8-12 repetitions of each exercise twice per week. This can be performed with bands, dumbbells, or even your own body weight. Seek advice from an exercise professional to assist with correct techniques. Steps for success for adults over age of 65 or for those with a known medical condition.* Step 1 – Begin by following the four steps listed above for both aerobic and strength training. Step 2 – If you are at risk of falling, perform balance exercise. Step 3 – Have a physical activity plan developed with the help of an exercise professional. *Note, you should check with your medical advisor if you have any risk factors or any known medical conditions before beginning a physical activity program. Ask your physician if they may have any recommendations for you. I hope these steps help you. The information from this article is from the Exercise is Medicine program and www.ACSM.org .