Preparing to Start Exercise

  • Before starting an exercise program, you should discuss it with your doctor. A physical exam can help decrease your risk of injury or illness resulting from an exercise program that isn’t right for you.
  • It is important to begin any exercise program slowly and build up gradually. Remember, it may take several weeks or months to attain a basic level of fitness. Some people will take less time, others may take more. Be patient and you will see results!

After speaking with your doctor, assess your fitness level. You probably have some idea of how fit you are, but here is an easy assessment to complete prior to beginning an exercise program.

  • Take your pulse before and after you 1 mile/1.6 Kilometers.
  • Record how long it took to walk 1 mile/1.6 kilometers. 
  • Record how many pushups you can do at one time.
  • While sitting on the ground, legs straight out in front of you, record how far you arms can reach forward, toward your feet. 
  • Measure your waist circumference around your bare abdomen just above the hipbone.
  • Identify your Body Mass Index percentage. Mayo Clinic BMI Calculator

  Now you are ready to "Develop a Plan."

                                                                                            Source: Center for Disease Control & Mayo Clinic