- : Always consult a physician before attempting a new exercise plan.
- Step 1: Start slowly Start slowly. Get clearance from a physician to evaluate your current condition, especially after not working out for a long time, adding weight, or giving birth.
- Step 2: Buy new stuff Purchase new shoes and comfortable exercise clothing. Making an investment in workout clothes will give you extra motivation to use them. And consider working out with a friend to have someone to whom you're accountable on a regular basis.
- Step 3: Choose fun activity Set short-term, obtainable goals in a consistent workout schedule, and choose an exercise or activity that you like to do. Start with light, short routines like a walk or jog 3 days a week.
- Step 4: Record progress Record each of your workouts online or in a notebook so that you can track your progress. Once moving well again, gradually start working on your strength in the muscle groups. Document your progress with periodic photos of yourself.
- TIP: Get your diet in shape by adding in a variety of fresh fruits and vegetables, lean protein, and whole grain breads and pasta. Monitor your food intake to build energy and health.
- Step 5: Build the routine Add to your cardio exercise routine, whether walking, running, lifting, or swimming. Play sports -- basketball, football, soccer, and so on -- to get a full workout. Create a new healthy lifestyle and readjust goals constantly as you improve.
- Step 6: Reward yourself Reward yourself with a healthy snack and take occasional days off when you feel worn out to avoid injury.
- Step 7: Enroll in classes Join a gym or an exercise class to make staying in shape a habit. Before you know it, you'll be in the best shape of your life.
- FACT: On average, people who are considered obese pay $1,429 more in health-care costs than normal-weight individuals.
You Will Need
- New clothes
- Written record
- Healthy diet