How to get started with an exercise program
Often the hardest step to starting an exercise program is the first one.
Just getting out the door can be difficult. Once moving, though, it’s easy to become a little too exuberant. Doing too much too soon is a common mistake.
Kirstin Brekken Shea, a lecturer in the Physical Activity Education Program of the Texas A&M University Department of Health and Kinesiology, shares these tips to help you start an exercise program the right way:
- Find an activity you enjoy. Don’t join a marathon training group if you really don’t enjoy running.
- Make time to exercise. Don’t make the mistake of thinking you’ll exercise if and when you can find the time. You have to make the time!
- Find an exercise buddy. Exercising with a friend who is interested in the same activity is more fun and will likely help you stay committed to being active. If your friend is waiting outside at 6 a.m. to go walking, you are much less likely to roll over and go back to sleep.
- Make a list of SMART goals. SMART goals are specific, measurable, attainable, realistic and timely. For example, a SMART goal might be, “I will walk with my dog 15 minutes on Monday, Wednesday and Friday this week after work before dinner.” Having goals helps you stay focused and make progress. Each week you can modify your goals to increase the intensity and/or duration of the activity.
- Keep a log of your activity. One of the greatest motivators is to see your own progress! Record what activities you did and whether you achieved your goals. If you achieved your goals, you can then make the goals more ambitious next time. If you didn’t achieve your goals, you can look back and see what you can modify to improve.
- Progress slowly. If you are walking, start with 10 or 15 minutes at a time and gradually increase the time over several sessions. If you decide to progress to jogging, then start by walking for a few minutes, then jogging for a few minutes, then walking again. Over several sessions, you can gradually decrease the time spent walking and increase the time spent jogging. A slow progression will help ensure you reach your goals and have success.
- Include cardiovascular activity several times per week. Examples include walking, jogging, using a stairmaster and/or an elliptical trainer, swimming and biking. Gradually increase your activity to reach a goal of 20 to 30 minutes, four to five times per week.
- Stretch to increase flexibility and strength. Stretching for increased flexibility and strength should be done at the end of your workouts when your muscles are warm. A small stretch after a warm up is appropriate. The old adage, “if you don’t use it, you’ll lose it” applies to flexibility. Remember how flexible you were as a child? Muscles to target for increased flexibility are hamstrings, calves, hip flexors and chest. Muscles to target for increased strength are abdominals, hamstrings and lower back.
- Be consistent! If you have to miss a day or two of activity, don’t worry. But, it’s important that you resume your activity as soon as you can. Consistency is what gets results. Small things make a difference over time, so a short walk often is better than no walk at all.
- Wear proper footwear. Wear tennis shoes for playing tennis, running shoes for running, etc. Make sure your shoes are not too worn. Shoes often break down on the inside before you can see the wear on the outside sole.
Whether you join a local gym, hire a personal trainer, use an exercise video or just go outside and play with the kids, just do it! Make being active a priority in your life!
This information is provided as a service by the Texas A&M University Department of Health and Kinesiology. Before starting an exercise program, check with your health care provider to make sure you are able to participate. 
H.E.A.D.s Up is a monthly column that features articles on a wide array
of Health, Exercise And Diet issues. Information for these articles is
provided by health and wellness professionals from throughout the A&M
System. If you have questions or story ideas for this column, email Ruth McMullan.
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