No matter your fitness level, you might think about starting a fitness program when those around you are also excited about a fitness program. You were designed for motion. Have a plan that fits your current fitness level. You'll enjoy physical changes and re-energize your ability to get out and engage the world. It's never too late to start (or start over).
So, how does a busy person do it all?
Eight Steps to Create Personal Success
- If you're over 40 or have a chronic disease (asthma, heart disease, diabetes, hypertension, etc.) check with your physician before starting an exercise program.
- Get a good pair of running or walking shoes. Avoid cross-trainers, aerobic shoes, or any footwear you've owned for more than a year. Have a thumb's width of length between your longest toe and the end of the shoe. When you're standing up, make sure your foot isn't wider than the sole of the shoe.
- Start and end each workout at a slow walking pace. Increase your effort by the middle of your walk, but be sure you can easily carry on a conversation.
- Doing too much too soon is the number one cause of injury. Pain is an indication from your body that something is wrong and needs to change. Even a misaligned sock seam can cause a nasty blister.
* Apply ice to the sore muscles for 10 to 15 minutes, twice a day. Avoid frostbite by using a cloth between the ice and your skin or, if you are using ice directly applied to the area, monitor your skin and keep the ice in constant motion.
* Take two days off and start back with less time or distance and flat terrain. If your pain continues, get medical advice from a qualified healthcare provider who is familiar with exercisers. Get a plan for returning to exercise.