Five steps to start a fitness program

With fall here and winter coming, are you thinking about starting a fitness program? If yes, you’re only five steps away from a healthier lifestyle.

Starting a fitness program may be one of the best things you can do for your health. With your doctor’s OK to exercise, physical activity can reduce your risk of chronic disease, improve your co-ordination, help you lose weight and even improve your sleep habits and self-esteem. There’s more good news — you can do it in just five steps. One of the biggest reasons people drop out of exercising regularly is that they try to do too much right off the start, so this month we’ll look at the first two critical steps.

Step 1: Assess your fitness level. You probably have some idea of how fit you are but assessing and recording baseline fitness scores can give you benchmarks against which to measure progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

• Your pulse rate before and after a one mile walk.

• How long it takes to walk one mile.

• How many push-ups you can do at a time.

• How far you can reach forward while seated on the floor with your legs in front of you.

• Your waist circumference (measured just below your navel).

• Your body mass index.

If you are unsure of how to do these starting steps, look for recreation facilities or trainers that have staff qualified to perform these tests for you.

Step 2: Design your fitness program. It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:

Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a five kilometre race? Having clear goals can help you gauge your progress. Most adults should aim for at least 300 minutes of moderate intensity aerobic activity — or 150 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week for progressive positive health results.

Plan a logical progression of activity. If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a program that gradually improves your range of motion, strength and endurance.

Look for a trainer with qualifications to suit, perhaps a kinesiologist, these can often be found at recreation centers or in private practice.

Think about how you’ll build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.

Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay and boot camps are an excellent choice for this. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Put it on paper. A written plan may encourage you to stay on track and keep you accountable to yourself or a workout buddy.

Next month, we look at the three remaining steps. Remember, it will change your life for the good and you’re worth it.

evan.mckay@viha.ca

—Evan McKay is a registered kinesiologist with the Active Communities Westshore program.

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