Being in an ongoing workout program may be the healthiest thing you could ever do for yourself. Whether it’s free weights, exercise machines, aerobic exercises, a sports activity or just plain walking— you can benefit from a workout program. It can lower blood pressure and cholesterol levels, help lose weight, build muscle mass, improve sleep habits, boost immunity to chronic illnesses—even improve self-esteem.

Once you’ve started a program, it’s easier to continue it. So here’s the best way to begin:

Start by accessing your present physical condition with these entries in a record book: your pulse rate before and right after walking a mile; how long that mile walk takes; how many push ups you can do; how close you can come to touching your toes; and your waist measurement at the navel. This should give you an idea of how you shape up.

Next, design your workout around your goals. Do you want to lose weight, build strength and stamina, improve in a specific physical activity—or all of the above? Choose only those exercises related to your goals that you enjoy doing and you’ll have no problem continuing them. If crunches aren’t your thing, find a different exercise that will work those same abdominal muscles.

Make time to schedule your exercise session as if it were any other appointment. To keep repetitive movements from getting boring, plan it around the time of a favorite TV show that you can watch or listen to in the background. Use a variety of exercises to prevent injuring or overusing one specific muscle group. Switch off among activities that work on different body parts, like walking, swimming and muscle building.

Be cautious and progress slowly. Don’t expect results overnight. Don’t wait to stop doing an exercise when your muscles and joints ache or become sore. You want to gradually increase range of motion, strength and stamina with planned amounts of resistance and numbers of repetitions.

And most important, allow plenty of time between sessions for your body to rest and recover. That’s the time when you build muscle mass.
Free weights are very adaptable, but somewhat cumbersome. If you’ve got the space, you may be better off with a multi-station exercise machine. They can get a little pricey, so make sure you’re choosing the correct one. Try it out at a fitness center or the sports department store before buying. Used equipment can also be found at thrift stores or sports outlets at a fraction of the retail price.
Once you’ve started your program and have found your routines, you’ll start to notice subtle changes as early as day one. But after six months, take your physical fitness assessment again. After you compare results, you may find that you need to increase the session time to continue improving. Or you may find that you're exercising just right to meet your goals. In any event, make a workout program part of your life and you’re well on your way to a healthier lifestyle that can last a lifetime.

by Bruce Heath, DnC