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• Consult your doctor. This will give you a chance to have your blood pressure and blood cholesterol levels checked. Your doctor also may help you craft an exercise routine that is least likely to aggravate any medical conditions or physical limitations you might have.

• Keep your goals realistic. If you are just starting a walking program, it's unrealistic to expect that you will be an Olympic speed walker by the end of the week. If all you realistically can achieve is walking for 20 minutes twice a week, then make that your goal for now. If you overdo it and push yourself by running when all that you are really ready for is walking, then you're just setting yourself up for failure or even injury. Success is motivating, so set a goal that you know you can reach.

• Set short-term goals. If becoming a lean, mean fitness machine is your goal, it can be discouraging to find your endurance and strength are not yet where you hope to be. Instead of dreaming of athletic excellence right away, shoot for small achievements such as walking 30 minutes without becoming out of breath. Or aim to increase your flexibility so you can reach your toes more comfortably by your next birthday. Once you reach one short-term fitness goal, then set another one, such as adding two more reps to your strength- training program.

• Make it complete. Fitness is more than just a cardiovascular workout. Make sure you incorporate all aspects of fitness into your exercise program. Aerobic activity two to three times a week, strength training at least twice a week, and flexibility and relaxation exercises are all part of a well-rounded fitness program, provided your doctor approves.

• Drink up. Drink plenty of water before, during and after your exercise program, regardless of whether you are thirsty or perspiring.

• Up the intensity. As your body gets used to a particular exercise, your strength and endurance will increase. To stay challenged and to progress more rapidly toward your goals, check with your doctor to find out if you can gradually increase the intensity of your workout. If so, and if you are a beginner who usually walks for 20 minutes three times a week, consider increasing the duration or frequency of your walks or walk faster and swing your arms. For strength training, add one or two pounds every few weeks, increase your repetitions or sets, or reduce or eliminate the rest period between sets. In general, you should lift a weight until you begin to feel the burn, and then do two more lifts.

• Listen to your body. A burning sensation in your muscles is normal during exercise; sharp pain is not. If you feel pain, stop exercising at once. Rest, elevate and ice the injury. Then consult a doctor if pain persists for more than a day or two.

• Reward yourself. Whenever you meet a short- or long-term goal, do something nice for yourself. For example, buy that new household item or CD you've been pining for. (Don't reward yourself with an ice cream sundae, of course.)

• Have fun. Vary your workouts so you don't get bored. Find forms of exercise that you truly enjoy, such as jogging through the park if you love nature or ballroom dancing if you love romance.

External Resources: The American Dietetic Association The American Council on Exercise Shape up America

This article was published on 1999-08-20
This article was reviewed on 2003-02-03