Starting a fitness program may be one of the best things you
can do for your health. After all, physical activity can reduce your risk of
chronic disease, improve your balance and coordination, help you lose weight,
and even boost your self-esteem. And the benefits are yours for the taking,
regardless of age, sex or physical ability.

The Department of Health and Human Services recommends that
healthy adults include aerobic exercise and strength training in their fitness
plans, specifically:

At least 150 minutes of moderate aerobic activity or 75
minutes of vigorous aerobic activity a week

Strength training exercises at least twice a week

Regular exercise can help you control your weight, reduce
your risk of heart disease, and strengthen your bones and muscles. But if you
haven’t exercised for some time and you have health concerns, you may want to
talk to your doctor before starting a new fitness routine.

When you’re designing your personal fitness program,
consider your fitness goals. Think about your fitness likes and dislikes, and note
your personal barriers to fitness. Then consider practical strategies for
keeping your fitness program on track.

Starting a fitness program is an important decision, but it
doesn’t have to be an overwhelming one. By planning carefully and pacing yourself,
you can make fitness a healthy habit that lasts a lifetime.

 By Mayo Clinic Staff