Talk to your doctor about how much exercise is right for you.
A good goal for many people is to work up to exercising 4 to
6 times a week for 30 to 60 minutes at a time. Remember, though,
that exercise has so many benefits that any amount is better
Start by talking with your doctor. This is especially important
if you haven't been active, if you have any health problems,
or if you're pregnant or elderly.
Start out slowly. If you've been inactive for years, begin with
a 10-minute period of light exercise or a brisk walk every day
and gradually increase how hard you exercise and for how long.
Tips to help you start and stick with an exercise program:
of regular exercise
- Choose something you like to do and make sure it suits
- Get a partner. For most, exercising with someone else
can make it more fun.
- Vary your routine. You may be less likely to get bored
or injured if you change your routine.
- Don't work out too soon after eating or when it's too
hot or cold outside. Wait until later in the day if you're
too stiff in the morning.
- Don't get discouraged. It can take weeks or months before
you notice some of the changes from exercise.
- Forget "no pain, no gain." While a little soreness
is normal after you first start exercising, pain isn't.
Stop if you feel any pain.
- Make exercise fun. Read, listen to music or watch TV while
riding a stationary bicycle.
- Reduces your risk of heart disease, high blood pressure,
osteoporosis, diabetes and obesity
- Keeps joints, tendons and ligaments flexible so it's easier
to move around
- Reduces some of the effects of aging
- Contributes to your mental well-being and helps treat
- Helps relieve stress and anxiety
- Increases your energy and endurance
- Helps you sleep better
- Helps you maintain a normal weight by increasing your
metabolism (the rate you burn calories)