Regular exercise offers physical and emotional benefits to everyone who participates. People exercising for the first time or returning to activity after an absence are urged to take several steps before beginning their exercise program. These steps will increase the likelihood of receiving maximum benefits from exercise, minimize the potential for injury and help people to continue with a new exercise plan.

People who are under the age of 35 generally do not need to see a physician before beginning an exercise program, according to the U.S. Department of Health and Human Services (DHHS). However, people 35 and older and who have been inactive for many years should consult a physician. People with certain health conditions or under certain circumstances (e.g., pregnant women, smokers) also should see a physician before beginning to exercise. 

The most important decision before beginning an exercise program is the choice of activity. These activities will serve as the foundation for a person’s commitment to fitness. Other important decisions include when to exercise and what type of clothing to wear.

A combination of different types of exercise is crucial to get the maximum health benefit from exercise routines. All basic exercise routines should include cardiovascular exercise, strength training and stretching exercises. Exercise itself should be preceded by a warm-up period and followed by a cool-down period. The length of the exercise session itself may vary, depending on the nature of the exercise and fitness level of the person exercising. 

After a few weeks of exercise, physical improvements usually become apparent. As progress is achieved, it is necessary to adjust the exercise program, including additional challenges or altering the routine to ensure further progress. People also may change their routine to achieve specific goals.

Many people start exercise programs with the best of intentions, only to give them up shortly after they begin. Because this is such a common phenomenon, people are urged to take a number of steps that can help increase the odds of successfully maintaining an exercise program. These include setting attainable goals, varying exercise routines, finding an exercise partner and joining an exercise class or gym and consider working with a personal trainer.

Beginning and maintaining an exercise program can be challenging, but the benefits by far exceed the costs. People who exercise regularly can significantly lower their risk of illnesses such as high blood pressure, heart disease, diabetes and osteoporosis. In addition, exercise reduces a person’s risk of depression, boosts energy levels and improves feelings of well-being.