Starting An Exercise Program - How To Lose Weight: Obesity
Content provided by the Faculty of the Harvard Medical School
Starting an exercise program
Many people are daunted by the prospect of starting an exercise program, but it doesn't need to be overwhelming. One approach is to look at your schedule and determine where you can regularly fit in a 30-minute exercise session. For some people, this may mean getting up a half-hour earlier. For others, lunchtime or after work is most convenient. Your goal is to improve your health and lose pounds by doing 30 minutes or more of an activity that's moderately intense, five days a week. If you don't reach this goal at first, it's good to know that any increase in physical activity is better than none.
For some people, a less structured approach may work. You don't have to work out at the gym or participate in a sport, although some people find that these things help them stick to a routine. Many ordinary everyday activities count as moderate-intensity exercise: taking the stairs instead of the elevator, walking instead of driving, cutting the lawn with a push mower, or playing with the children. A significant plus for busy people is that the physical activity doesn't have to be done in a single session. You can break up the 30 minutes — for example, by taking a 10-minute walk to the post office and later having a 20-minute bike ride with the kids. Research has shown that breaking up physical activity into 10-minute spurts throughout the day burns up at least as many calories as exercising in a single block of time. Once people get into the habit of setting aside time on most days for physical activity, they tend to be more open to new kinds of activities — because they feel stronger and more capable of exerting themselves. People who had never considered taking up a new sport might find themselves wielding tennis racquets, strapping on cross-country skis, or joining a recreational volleyball team. Becoming more active over time helps the effort to keep pounds off.
Exercise prescriptionEveryone is different, so there's no such thing as a one-size-fits-all exercise plan. But following this prescription is a good place to start, especially if you haven't yet made exercise part of your daily routine. Increase the beat. Focus at first on activities or exercises that make the heart and lungs work harder. These include walking, jogging, swimming, cycling, dancing, gardening, playing racquetball, and a host of others. Make it last. Aim for at least 30 minutes of activity in a day. If you can do it all at once, great. If not, three 10-minute bursts of activity are fine, too. Don't hesitate to go beyond that 30-minute target — the longer you are active, the more you benefit. Do it often. Be active on most days of the week. It's okay to be moderate. Exercises or activities that are low to moderate in intensity are fine, and are safer for many people. If you like vigorous activity, do it. Be strong. Add some weight lifting or other resistance exercises to your aerobic activities. Choose weights that let you do 12–15 repetitions of exercises that work your arm, leg, shoulder, and hip muscles. Limber up. Gentle stretches can warm up your muscles before exercise. They can also improve your balance and flexibility. |
| Last updated: | June 20, 2007 |
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Medical content reviewed by the Faculty of the Harvard Medical School. Harvard Health Publications, Copyright © 2007 by President and Fellows of Harvard College. All rights reserved. Used with permission of StayWell.
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