Exercise and physical activity are great for your mental and physical health and help keep you independent as you age. Here are a few things you may want to keep in mind when beginning to exercise.
Start slowly when beginning exercise
The key to being successful and safe when beginning a physical activity routine is to build slowly from your current fitness level. Over-exercising can cause injury, which may lead to quitting. A steady rate of progress is the best approach.
To play it safe and reduce your risk of injury:
Begin your exercise program slowly with low-intensity exercises.
Warm up before exercising and cool down afterward.
Pay attention to your surroundings when exercising outdoors.
Drink water before, during, and after your workout session, even if you don’t feel thirsty. Play catch, kickball, basketball, or soccer.
Wear appropriate fitness clothes and shoes for your activity.
If you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.
Don’t forget to test your current fitness level for all four types of exercise— endurance, balance, flexibility, and strength. You may be in shape for running, but if you’re not stretching, you’re not getting the maximum benefit from your exercise. Write down your results so you can track your progress as you continue to exercise.
Short-term goals will help you make physical activity a regular part of your daily life. For these goals, think about the things you’ll need to get or do in order to be physically active. For example, you may need to buy walking shoes or fill out an Activity Log so you can figure out how to fit physical activity into your busy day. Make sure your short-term goals will really help you be active.
Here are a few examples of short-term goals:
Today, I will decide to be more active.
Tomorrow, I will find out about exercise classes in my area.
By the end of this week, I will talk with my friend about exercising with me a couple of times a week.
In the next two weeks, I will make sure I have the shoes and comfortable clothes I need to start walking for exercise.
Write down your long-term goals
After you write down your short-term goals, you can go on to identify your long-term goals. Focus on where you want to be in six months, a year, or two years from now. Long-term goals also should be realistic, personal, and important to you. Here are a few examples:
By this time next year, I will swim one mile three times a week.
Next summer, I will be able to play pitch and catch with my grandchildren.
In six months, I will have my blood pressure under control by increasing my physical activity and following my doctor’s advice.
