Fitness programs: 6 steps to guide your selection

Finding the right fitness program may be your ticket to getting in shape. Set your goals, consider your likes and dislikes — then go for it!

By Mayo Clinic staff

Fitness programs abound, from yoga and Pilates to step aerobics and strength training — either at home or in a gym. So which type of fitness program is best for you? Use these six simple steps to find out.

Step 1: Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can help you set your fitness goals and measure your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

• Your pulse rate before and immediately 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 at the level of your navel
• Your body mass index

You may also want to consult your doctor before beginning an exercise program, especially if you've been sedentary or you have any chronic medical conditions.

Step 2: Determine your fitness goals

Keeping your fitness level in mind, think about why you want to start a fitness program. Perhaps your doctor has suggested that you start a fitness program to lose weight. If you're already active, perhaps you want to rev up your fitness program to prepare for a 5K race or get ready for a favorite sport. Having clear goals can help you stay motivated.

Step 3: Consider your likes and dislikes

Next think about the types of physical activities you enjoy most. After all, a fitness program doesn't need to be drudgery. You're more likely to keep up with a fitness program you enjoy. If you love riding your bicycle, consider a cycling class. If you have a blast on the dance floor, an aerobics class that includes dance moves would be a good bet. If you're a social person, a gym or health club membership may be the ticket. If you prefer to exercise alone or you find health clubs intimidating, exercises you can do at home may be best.

Step 4: Think variety

Varying your activities — or cross-training — can keep exercise boredom at bay. Cross-training also reduces the risk of injuring or overusing one specific muscle or joint. When you plan your fitness program, consider alternating among activities that emphasize different parts of your body — walking, swimming and strength training, for example.

Step 5: Do the math

Make sure your fitness choices are in line with your budget. If a gym membership or home exercise equipment is too pricey, consider cheaper options for getting in shape. You can base a fitness program around brisk daily walks and inexpensive hand-held weights or resistance bands. Many recreation departments offer discounted fitness classes to local residents, and many schools open their pools to the public for inexpensive lap swimming. You might also consider buying used exercise equipment — or sharing the cost with a friend.

Step 6: Go for it!

You've thought through your likes and dislikes and the pros and cons of various types of fitness programs. Now it's time to get physical! Remember to start slowly and build up intensity gradually. For most healthy adults, the Department of Health and Human Services recommends:

• At least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week
• Strength training exercises at least twice a week

Remember, each workout puts you one step closer to reaching your fitness goals. If you get bored or lose interest in your fitness program, don't be afraid to try something new. Reassess your fitness level and set new fitness goals. The result? A future of improved fitness and better health.

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Fitness programs: 5 steps to getting started

Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.

By Mayo Clinic staff

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five 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 your progress. To assess your aerobic and muscular fitness, flexibility and body composition, consider recording:

• Your pulse rate before and after you walk 1 mile (1.6 kilometers)
• How long it takes you to walk 1 mile (1.6 kilometers)
• 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 as measured around your bare abdomen just above your hipbone
• Your body mass index

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 marathon? Having clear goals can help you gauge your progress.
• Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.
• Go at your own pace. 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 fitness program that gradually improves your range of motion, strength and endurance.
• 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. 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.

• Step 3: Assemble your equipment

  You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind.
  If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment. To stretch your exercise dollars, consider buying used equipment. Or get creative. Make your own weights by filling old socks with beans or pennies, or by partially filling a half-gallon milk jug with water or sand and securing the tops with duct tape.

  Step 4: Get started

  Now you're ready for action. As you begin your fitness program, keep these tips in mind:
  • Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.
  • Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more-frequent sessions have aerobic benefits, too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.
  • Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing.
  • Listen to your body. If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.
  • Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

  Step 5: Monitor your progress

  Retake your personal fitness assessment six weeks after you start your program and then again every three to six months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.
  If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.
  Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

Physical activity guidelines for older adults

How much physical activity do older adults aged 65 and over need to do to keep healthy?

To stay healthy or to improve health, older adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.

The amount of physical activity you need to do each week depends on your age. Click on links below for the recommendations for other age groups:

• early childhood (under 5 years old)
• young people (5-18 years old)
• adults (19-64 years old)

Physical activity for older adults aged 65 and over

Older adults aged 65 or older, who are generally fit and have no health conditions that limit their mobility, should try to be active daily and should do:

At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and 

            muscle-strengthening activities on 2 or more days a 
            week that work all major muscle groups (legs, 
            hips, back, abdomen, chest, shoulders and arms).

75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and

            muscle-strengthening activities on 2 or more days a
            week that work all major muscle groups (legs, hips,
            back, abdomen, chest, shoulders and arms).

An equivalent mix of moderate and vigorous-intensity aerobic activity every week (for example two 30-minute runs plus 30 minutes of fast walking), and

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

What counts as moderate-intensity aerobic activity?Examples of activities that require moderate effort for most people include:

• walking fast
• doing water aerobics
• ballroom and line dancing
• riding a bike on level ground or with few hills
• playing doubles tennis
• pushing a lawn mower
• caneoing
• volleyball 

Every little helps

Inactive people get more immediate health benefits from being active again than people who are already fit. Some activity is better than none at all.

Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell if you're working at a moderate intensity is if you can still talk but you can't sing the words to a song.

Daily activities such as shopping, cooking or housework don't count towards your 150 minutes of moderate-intensity activity. This is because the effort required isn’t hard enough to increase your heart rate.

However, it's important to minimise the amount of time you spend sitting watching TV, reading or listening to music. Some activity, however light, is better for your health than none at all.

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What counts as vigorous-intensity aerobic activity?Examples of activities that require vigorous effort for most people include:

• jogging or running
• aerobics
• swimming fast
• riding a bike fast or on hills
• playing singles tennis
• playing football
• hiking uphill
• energetic dancing
• martial arts

Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.

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What counts as muscle-strengthening activity?Muscle-strengthening exercises are counted in repetitions and sets. A repetition is one complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions.

For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You'll get even more benefits if you do 2 or 3 sets.

Preventing falls

Older adults at risk of falls, such as people with weak legs, poor balance and some medical conditions, should do exercises to improve balance and co-ordination on at least two days a week. These could include yoga, tai chi anddancing.

To gain health benefits from muscle-strengthening activities, you should do them to the point where you struggle to complete another repetition.

There are many ways you can strengthen your muscles, whether at home or in the gym. Examples of muscle-strengthening activities include:

• lifting weights
• working with resistance bands
• doing exercises that use your body weight for resistance, such as push-ups or sit-ups
• heavy gardening, such as digging or shovelling
• yoga

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever's best for you.

However, muscle-strengthening activities don't count towards your aerobic activity total, so you'll need to do them in addition to your aerobic activity.

Some vigorous-intensity aerobic activities may provide 75 minutes of aerobic activity and sufficient muscle-strengthening activity. Examples include circuit training and sports such as aerobic dancing or running.