Getting Started

Exercise is powerful medicine. It helps prevent unnecessary illness, controls your health care costs, improves your energy level and helps you maintain a high quality of life. It’s never too late to start an exercise routine. The U.S. Surgeon General recommends having a physical activity goal of 30 minutes per day. To reach that goal, start small, start slowly and gradually progress.

Start small. Every little bit helps.

• Walk, cycle, jog, or skate to work, school, the store, etc.
• Park the car farther away or get on or off the bus several blocks away from your destination.
• Take the stairs instead of the elevator or escalator.
• Play with your children or pets.
• Garden or do home repairs.
• Turn off the self-propel option on your lawn mower or vacuum cleaner.
• Exercise and watch TV at the same time.
• Make a weekend morning walk a family habit.

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Start slowly. If you haven’t been physically active for a while, take care.

• Choose moderate-intensity activities.
• Use appropriate equipment and clothing for the activity.
• Take 3–5 minutes to properly warm up your muscles before exercising.
• Gradually add a few minutes to your exercise routine every few days until you reach 30 minutes. Learn more about gradual progression.
• When exercising for 30 minutes becomes easier, gradually increase the length and/or the intensity of the activity.

• Listen to your body—monitor your level of fatigue, heart rate, and physical discomfort. Use the talk test. Your intensity level can be determined by whether you can sing (light intensity), talk (moderate intensity) or if you’re winded or too out of breath to carry on a conversation (vigorous intensity).
• Gradually cool down at the end of your activity.

• Drink a glass of water before you get moving and drink another half cup every 15 minutes that you remain active (at least eight to ten 8-oz. cups of water per day).

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Gradual Progression
First level. If you’re just starting an exercise routine, begin with an increase in standing activities (room painting, pushing a wheelchair, yard work, ironing, cooking, and playing a musical instrument).
Second level. A light activity level includes walking (approximately 24 minutes per mile), house cleaning, child care, golfing, sailing, and ping pong.
Third level. A moderate activity level includes walking (approximately 15 minutes per mile), gardening, cycling, skiing, tennis, and dancing.
Fourth level. A high activity level includes walking (approximately 10 minutes per mile), walking uphill, jogging, basketball, climbing, or soccer/kick ball.

For more information on making physical activity a part of your life, visit the Centers for Disease Control and Prevention website.

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