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- 1). DOCTOR VISIT
Line up your doctor visit for a physical. Consider getting blood work done to determine your overall health. Make sure you are in shape to begin an exercise program. Tell your doctor your overall health goals. - 2). EXERCISE PLAN/GOAL - 30 Minutes a Day
Consider what you can do in 30 minutes a day.
* Less active people may want to start slowly, walk 10 minutes 3 times a day. If that is too much, try 7 minutes in the morning and 7 minutes in the evening to work up towards your 30 minute goal.
* Dust off an old bicycle, or consider going swimming.
* As you get more active try dancing, stair climbing, jogging, rowing or try an elliptical training machine at a gym.
* People with arthritis may consider water aerobics, this will not stress your joints and help you. - 3). DIET
You may be doing a great job in exercising, and you may not do this to lose excess body weight. Also, your blood work may come back within a good range. If not, skip this step.
If you are looking to lose weight along with your exercise program. A weight loss of 5 pounds can make walking easier. Consider more fruits, vegetables and fiber in your diet along with lean meats and low fat dairy choices and drink plenty of water research your daily calories needed based on your frame. You'll lose some weight. - 4). YOUR QUALITY OF LIFE IMPROVES HOW?
* Manage health conditions - lower your blood pressure, control your blood sugar, prevent heart attacks.
* Helps you lose weight and keep it off
* Increases your immune system
* Cholesterol - HDL will increase, LDL will decrease, less plaques in your arteries
* Stronger heart - that will pump blood and increase your circulation
* Cheer you up - Depression, anxiety and tension can be decreased
* Sleep better - you'll get some good rest
* Strong muscles - can help you maintain a high quality of life and keep you sharp
* Longer life - people who exercise more seem to live longer
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