Fitness

It's no secret that exercise is good for you. But why, and how much do you need? A daily habit – 30 minutes or more – of brisk walking can help you stay healthy. It can help you manage your weight. This can lower your cholesterol, strengthen your heart, delay or prevent diabetes, and cut the risk of future health problems.

Get Started

Here are some steps to get started with an exercise routine:

1. See your doctor – Men over the age of 40 and women over the age of 50 should talk with their doctor before starting a fitness program. Your doctor will make sure you're healthy enough to work out.
2. Check your fitness level – The American College of Sports Medicine says you should check your heart and muscle fitness, flexibility and body make-up. You can learn more about your fitness level by taking an online health assessment.
3. Design your program – Try to include the four parts of fitness into your program – cardio, strength, flexibility and weight control. Start slowly, vary your routine and rest so your muscles and joints can recover. Keep in mind that healthy weight depends on regular exercise and healthy eating. Set up your equipment. The equipment doesn't have to be expensive. It can be as simple as sneakers and homemade weights made of old socks filled with beans or pennies.
4. Get started – Look for ways to fit exercise into your way of life. This may be watching TV while walking on a treadmill. It may be reading while using a stationary bike. Always listen to your body and be flexible. Speed up or slow down if you need to. Exercise for shorter or longer lengths of time. Other tips include:
   1. Get some fresh air. Go outside for a brief walk during your morning and afternoon breaks. Find a walking buddy and motivate each other to make it a routine.
   2. Put down the phone. Instead of calling a co-worker with a question, walk over to them and talk face-to-face.
   3. Walk the dog. Add an extra 10 minutes to your dog walk. Take your kids with you.
   4. Move between commercial breaks. Instead of reaching for the remote, do pushups or jumping jacks until your program comes back.
5. Make your workouts longer – To control weight gain, add more time to your daily workouts as you progress. Try adding an extra 10 to 15 minutes daily each week.
6. Measure your progress – How do you know if your fitness level has gotten better? It's a good idea to retake a personal fitness assessment every few months. This will help you see if you need to change your fitness program.

Need help staying inspired?

• Set simple goals and then work toward long-term goals.
• Try different types of activities to help avoid boredom.
• Get support by exercising with a friend, family member or co-worker.
• Measure and record your progress on the same day each week. This will help you work towards your goals. 
• Listen to your favorite music while exercising.
• Reward yourself by sharing feelings of success. This might include buying something new, like a pair of walking shoes.