Fitness program: 5 steps to get started

Starting a fitness program can be a rewarding step toward a healthier lifestyle. Here’s a simple five-step guide to help you get started:

Before starting, take stock of where you are to set realistic goals:

Measure Basic Metrics: Note your weight, waist circumference, and resting heart rate.
Evaluate Your Activity: Reflect on your current level of daily movement or exercise.
Do a Fitness Test: Try a simple benchmark like how long you can walk/run or how many push-ups you can do.

Be Specific: Define your goals (e.g., “I want to lose 5 pounds in 2 months” or “Run a 5K in 3 months”).
Make Them Achievable: Start small to build confidence and avoid burnout.
Track Progress: Use a journal or app to measure improvements.

Include Variety: Balance your routine with cardio, strength training, and flexibility exercises.
- Cardio: Walking, running, cycling, or swimming to boost heart health.
- Strength: Weightlifting or bodyweight exercises to build muscle.
- Flexibility: Yoga or stretching to improve mobility and reduce stiffness.
Plan Frequency and Duration: Start with 3–5 days per week, 20–30 minutes per session, and adjust as needed.
Start at Your Level: Choose beginner-friendly workouts and gradually increase intensity.

Gather Necessary Gear: Invest in comfortable clothing, supportive shoes, and any equipment you need.
Schedule Workouts: Add them to your calendar and treat them like non-negotiable appointments.
Stay Accountable: Exercise with a friend, join a group, or share your goals for extra motivation.

Track Your Workouts: Record what you do, how long you do it, and how you feel afterward.
Celebrate Milestones: Recognize improvements, such as increased stamina or strength.
Modify When Needed: Change your program as your fitness level increases or if you hit a plateau.