Getting Started with Exercise: A Step-by-Step Guide

If exercise has not been on your agenda, here is a good way to get started by safely increasing your level of physical activity.

1. Increase physical exertion, in a ‘step-by-step’ fashion.

2. Start with an easy, low impact activity – listen to your body.

Begin building up to recommended amount of exercise	– Boost endurance by walking. – Add more distance incrementally.
Progress to	– Start your session with dynamic stretching, perform your workout, and then end it with static stretching to re-align your muscles. – Increased session duration; do this gradually. – Acquire specific workout programs and routines. – Add interval training. https://nancylfitness.com/2021/06/16/interval-training/
Listen to your body	Visit your health provider if you have a chronic health issue, experience shortness of breath, excess pain, etc.

3. Finally, settle into a workout routine. Your exercise program should be adjusted to the right intensity and duration for your age and health. Ideally your workout should include:

Most days	– 30 minutes of aerobic activity.
3 to 4 days per week	– 20 minutes of vigorous activity.
2 days per week	– 2 days per week do strength training.

4. Play a sport or take specific exercise classes to help maintain homeostasis and to be social, which is also important.
5. In general, wear loose-fitting, comfortable clothing that is easy to move in and does not get in the way of exercise. Training basics include:

Wear the correct apparel for your workout	– If running or biking, avoid wide-leg or loose pants. – Modify, if needed, because of weather/conditions. – Stretchy, fitted clothing that wicks away sweat works well.
Environmental safety	– Raingear, if needed. – Heat/cold: dress in layers.
Water – Stay hydrated	– Your body sweats during exercise. When this sweat evaporates from your skin, you lose body fluid. -This fluid loss needs to be replenished.
Equipment	– Resistance bands, pedometer, floor mat. – Dumbbells or other weighted household item such as liter water bottles.

6. For more information on getting started with exercise, follow the links below:

1. https://nancylfitness.com/2015/03/03/rapid-fat-burn-with-circuit-training/
2. https://nancylfitness.com/2015/05/05/improve-balance-stability-and-coordination/
3. https://nancylfitness.com/2015/07/25/increase-strength-with-low-energy-eccentric-exercise/
4. https://nancylfitness.com/2016/05/10/maximize-weight-loss-during-resistance-training/
5. https://nancylfitness.com/2020/04/06/weight-loss-and-facts/
6. https://nancylfitness.com/2020/05/25/exercise-help-alleviate-arthritis-pain/
7. https://nancylfitness.com/2020/03/01/flex-and-stretch-while-sitting/