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Getting Fit: Start Off On The Right Foot

So you want to get fit once and for all. Good for you! Regular physical activity helps you improve your health, manage your weight, lift your mood, and much more.
  • Check with your physician first, especially if you’re a man over 40, a woman over 50, have a health condition or have been inactive for a long time.
  • Start small. Thirty minutes of moderate physical activity—such as brisk walking or gardening—on most days is all it takes to start reducing your risk for chronic diseases. You can even accumulate those 30 minutes in 10- or 20-minute bouts of activity throughout the day and still reap the benefits.
  • Build up gradually. Sixty minutes of moderate to vigorous physical activity offers further health benefits, including helping you manage your weight. Increase activity gradually by, for example, walking a little further and increasing your pace a bit over time. See examples of moderate and vigorous activities.
  • Make it easy on yourself. Choose a time and location for exercise that easily fits into your schedule. Block out the time on your calendar to make exercise a priority.
  • Suit your style. If you’re self-motivated and prefer to go solo, a solitary walk on a favorite nature trail or riding a stationary bike at home might work for you. If you’re the social type or need a support system, recruit a buddy for a regular walking date or join a group fitness class.
  • Consider your skill level. If complicated dance moves aren’t your thing, a fast-paced step aerobics class probably isn’t for you. Instead try walking, swimming or taking a spinning class.
  • Get in step. It’s fun and motivating to track the number of steps you take each day by wearing a pedometer (step counter). For good health and weight management, experts recommend taking 10,000 steps a day, which is about five miles. But many people take as few as 2,000 or 3,000 steps a day. Increase your steps gradually as follows: Track your average daily steps and then add 500 steps to your total every couple of weeks until you reach an average of 10,000 steps per day.
  • Consider special health concerns. For instance, if you have joint problems, go for gentler activities such as swimming or bicycling instead of high-impact activities such as running or jumping.
getting fit