FUEL YOUR BODY
For a healthy, trimmer body, get the right fuel – good nutrition and no to junk food or excess food. Build muscle, not fat.
Outdoor activity is a great way to put the fun into fitness -- but it requires paying special attention to hydration. You should drink sports drinks, energy drinks, and just regular water when you exercise.
Get good sources of protein in your diet. Protein can help you shed those unwanted pounds and keep your belly full. But it's important to eat the right amount and the right kind of protein to get the health benefits.
Your heart, your brain – your entire body – benefits from exercise. We will explain how the exercise myths can hold you back and frustrate you. We will help you set your goals.
There’s no need for a grueling gym workout. Learn the benefits of dancing, gardening, and more.
You've decided it's time to start exercising. Congratulations! You've taken the first step on your way to a new and improved body and mind.
"Exercise is the magic pill," says the
of Sports Medicine's Consumer Information Committee. "Exercise can literally cure diseases like some forms of heart disease. Exercise has been implicated in helping people prevent or recover from some forms of cancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression." American College
And there's no arguing that exercise can help most people lose weight, as well as look more toned and trim.
Of course, there's a catch. You need to get -- and keep -- moving if you want to cash in on the benefits. This doesn't necessarily mean following a strict, time-consuming regimen at the gym -- although that can certainly reap benefits. The truth is you can get rewards from many different types and levels of exercise.
"Any little increment of physical activity is going to be a great boost to weight loss and feeling better," says the American Heart Association's Scientific Advisory Board for the Choose to Move program.
Your exercise options are numerous, including walking, dancing, gardening, biking -- even doing household chores. The important thing is to choose activities you enjoy, she says. That will increase your chances of making it a habit.
And how much exercise should you do? For heart health, the AHA recommends at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week.
Yet "if you're getting less than that, you're still going to see benefits." "It's not like if you can't do 30 minutes, you shouldn't do anything, because you're definitely going to see benefits even at 5 or 10 minutes of moving around."
Ready to get started? Health and fitness experts compiled this beginner's guide to exercise, including definitions of some common exercise terms, sample workouts, and recommendations on home exercise equipment.
A way to measure the intensity of your exercise is to check your heart rate or pulse during physical activity. These should be within a target range during different levels of intensity.
For example, according to the CDC, for moderate-intensity physical activity, a person's target heart rate should be 50% to 70% of his or her maximum heart rate.
The first step to any workout routine is to evaluate how fit you are for your chosen physical activity. Whenever you begin an exercise program, it's wise to consult a doctor. Anyone with major health risks, males aged 45 and older, and women aged 55 and older should get medical clearance, says the chief exercise physiologist for the American Council on Exercise.
But no matter what your medical condition, you can usually work out in some way. There couldn’t possibly be any medical issues that would get worse from the right kind of exercise.
After assessing your fitness, it helps to set workout goals. For example, do you want to prepare to run a 5K? Hit the gym five times a week? Or just walk around the block without getting winded?
Make sure the goals are clear, realistic, and concise.
Whatever your goals and medical condition, approach any new exercise regimen with caution.
Start low and go slow. Many beginners make the mistake of starting out too aggressively, only to give up when they end up tired, sore, or injured. Some get discouraged because they think an aggressive workout will produce instant results. Health experts advise 30-90 minutes exercise daily. Is that realistic for you? Find out if 30 is enough for you.
Generally speaking, when people go about it too aggressively early in the program, they tend not to stick with it over the long haul. What you really want to do is develop some new habits that you can stick with for a lifetime.