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.

Just about everyone can benefit from a program of regular exercise that involves at least 30 minutes of activity at a moderately intense level on most days of the week. Exercise can improve a person’s emotional and physical health in both the short and long term.

Studies show that people who exercise regularly can significantly lower their risk of illnesses such as high blood pressure, heart disease, diabetes and osteoporosis. In addition, exercise contributes to emotional health, lowering a person’s risk of depression, providing more energy and reducing the toll of stress and anxiety.

Exercise also helps people maintain a healthy weight and muscle tone and helps prevent obesity. Exercise prevents weight gain by burning calories and increasing metabolism (the rate at which calories are burned).

Other health benefits of exercise include:

• Adds flexibility to joints, tendons and ligaments
• Helps to increase bone density
• Delays and reduces some of the effects of aging
• Helps people sleep better

To get the full benefits of exercise, a fitness program must be a lifelong endeavor. It is as important to a person’s long-term health as eating a well-balanced diet and getting proper amounts of rest. Many people find it challenging to begin and remain committed to regular exercise. However, those who stick with their plan often find it becoming as much a part of their day-to-day routine as bathing or brushing their teeth.

Almost any amount or type of regular exercise will have a positive effect on a person’s health. Even modestly taxing activities such as brisk walking or gardening can make a big difference to a person’s well-being. And lack of time is no excuse. One recent Canadian study found that people who perform four to six repetitions of intense exercise for 30 seconds (followed by four minutes of rest after each repetition) at least three times a week can gain the same health benefits as people who exercise moderately for two hours a day every day.

It is important to note that more intense exercise involves a level of exertion that in rare cases can pose health risks to certain people. However, experts agree that the health risks posed by not exercising far outweigh the small risks associated with vigorous physician-approved physical activity.

People who are under the age of 35 usually 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 who are 35 and older and who have been inactive for many years should consult a physician. Other experts advise pre-exercise physician visits regardless of health status for men over age 40 and women over age 50.

People of any age who have certain health conditions should also seek medical advice before beginning exercise. Among others, such conditions include:

• Arthritis or other bone problems
• Family history of early stroke or heart attack deaths
• Heart trouble
• High blood pressure
• Joint problems or history of joint replacement
• Recurring dizzy spells
• Severe shortness of breath after mild exertion
• Significant muscular, ligament or tendon problems

Certain populations should also consult with a physician before beginning an exercise program. This includes smokers, people who are overweight or obese, pregnant women, and people taking medications to treat a chronic condition.

A physician may perform a graded exercise test before recommending certain patients begin exercising. During the test, the patient walks on a treadmill or pedals a stationary bike while measurements of heart rate and blood pressure are taken and an electrocardiogram (graphical recording of the cardiac cycle) is created. This test helps the physician to make sure the heart is healthy enough to handle vigorous activity.

One of the most important decisions before beginning an exercise routine is the choice of activity or activities. These will serve as the foundation for a person’s commitment to fitness. People are urged to choose activities that appeal to them. People who hate swimming should not try to swim laps, and people who find exercise boring and lonely might decide to skip solo jogging and instead join a softball league.

The time of day that a person exercises is also largely a matter of personal preference. Some people work out just prior to an evening meal as a means of unwinding after a long day. Others prefer early morning workouts to help get a jump-start on the day. Some research indicates that people who work out in the mornings may be more likely to stick with their exercise routine.

People are urged to choose a workout time that fits in with their schedule. Being forced to exercise at inconvenient times greatly increases the chances that a person will become discouraged and lapse from their workout routine.

Exercising outdoors should be avoided during extremely hot or humid weather. Avoid exercising within two hours of eating. Both of these conditions make heavy demands on the circulatory system, and exercising at this time places an extra load on the body.

Finally, people are urged to wear clothing that is appropriate for their form of exercise. Generally, this involves clothing that is comfortable and loose-fitting enough to allow freedom of movement. It is best to wear clothes that are a bit lighter than might seem appropriate for the environmental temperature, as exercise generates tremendous amounts of body heat that quickly warm the exerciser.

Those who exercise outdoors are urged to wear light-colored, heat-reflecting clothing in warm weather and darker, heat-absorbing clothing during cooler weather. In especially cold weather, wearing layers of clothing, and a hat and gloves can help a person stay warm. Layers also can be easily shed if the exerciser becomes too warm. Rubberized and plastic clothing trap perspiration and should not be used.

A combination of different types of exercise is crucial for people hoping to get the maximum health benefit from their exercise routine. All basic exercise routines should include the following components:

• Cardiovascular exercise. This type of exercise causes a person to breathe more deeply and for the heart to work harder to pump blood. This leads to improved performance of both the heart and the lungs. It also improves the body’s ability to deliver oxygen and nutrients to tissues as well as remove wastes for sustained periods of time.
  
  
• Strength training. Working out with weights, exercise bands and other devices improves the ability of muscles to exert force for a brief period of time. This type of muscle strength helps people to lift heavy objects with less effort. In addition, strength training helps improve muscle endurance. This involves the ability of a muscle or a group of muscles to repeatedly contract over a period of time, or to continue to apply force against a fixed object over a period of time.
  
  
• Stretching. Engaging in regular stretching exercises improves the flexibility of joints and muscles, allowing people to experience a full range of motion. This is especially useful with increasing age, when flexibility is usually reduced. 

Recommendations for exercise vary. Several factors impact the exact nature of exercise that may be appropriate for an individual. These include age, gender, heredity, personal habits, exercise and eating practices. Experts typically urge people to get at least 30 minutes of vigorous physical activity on most days of the week. At a minimum, a person should engage in regular exercise at least three times a week.

The President’s Council on Physical Fitness and Sports, through the Department of Health and Human Services (DHHS), has created general guidelines that can be applied to any exercise routine. The council recommends that all people begin their exercise routine with five to 10 minutes of warm-up activities. For example, this may include low-intensity walking, slow jogging, knee lifts, arm circles or trunk rotations.

Once properly warmed up, the main exercise can begin. Strength training should take place at least twice weekly for 20 minutes per session. Endurance training should take place at least three times weekly for 30 minutes. All of the major muscle groups should be part of this training. Cardiovascular exercise (e.g., brisk walking, swimming, running) should take place in 20-minute sessions at least three times a week.

After the main component of an exercise routine is completed, people are urged to engage in at least five to 10 minutes of cool-down activity. This may include activities such as slow walking or low-level exercise, such as slow pedaling on a stationary bike.

A person also should engage in flexibility training during either the warm-up or the cool-down. This involves 10 to 12 minutes of stretching exercises. It is important to avoid bouncing muscle groups or limbs during stretching.

After a few weeks of any exercise routine, improvements usually become apparent. It may be easier to lift weights that formerly posed a major challenge, or a runner may find it possible to run for lengths of time or over distances that were previously out of reach. As progress is achieved, it is necessary to adjust the exercise program to ensure further progression.

For example, people engaged in strength training may gradually add more weight to their workout routine. People engaged in cardiovascular exercise may gradually increase the time, distance or intensity of their workout. It is important to make these progressions at a measured place that ensures safety and that reduces the odds of failing to achieve a new goal, which can lead to discouragement.

People also may change their routine to achieve certain goals. For example, people who find themselves interested in competitive swimming may want to place extra emphasis during their strength training on muscles associated with swimming.

Many people start exercise programs with the best of intentions, only to give up exercise soon 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.

For example, it is best to start with simple goals. When goals are too ambitious, people are more likely to fail to achieve them. This can be discouraging and leads many people to quit exercising. Instead, it is better to start simple and build up to more challenging levels slowly. People who set a short-term goal of walking five minutes once or twice daily should find this relatively easy to achieve. From there, they can set longer-term goals, such as walking several times a day for 20 minutes a session.

Other tips that can help people stay motivated include:

• Vary activities. This helps to keep people from feeling bored. For example, alternate jogging with low-impact aerobics. Or, swim during the summer and go cross-country skiing during the winter.
  
  
• Exercise with a partner or join an exercise class. Many people feel more motivated to exercise if they have a partner who will exercise with them, or have paid to attend an exercise class.
  
  
• Consider joining a fitness club. Many people find the atmosphere of working out in a fitness club stimulating. There are also opportunities at most clubs to work with personal trainers who can help guide people through their workout program. Finally, a fitness club offers a social atmosphere filled with other like-minded individuals.
  
  
• Write out an exercise plan. Seeing goals and exercise regimens in black and white may help provide motivation for some exercisers. Keeping an exercise diary that tracks activities, goals and progress can be a powerful motivator.
  
  
• Reward goal achievement. People who achieve certain exercise goals often find it gratifying to reward themselves with simple items, such as new exercise clothing or a DVD.
  
  
• Be flexible. People who miss a workout or two or who begin to feel burned out should not be too harsh on themselves. Rather, such setbacks are opportunities to learn to adjust one’s exercise regimen accordingly. Perhaps a new activity or change in the established exercise schedule is necessary to restore motivation. Changing the nature of an existing routine also can be helpful. For example, break one long 30-minute workout into two shorter 15-minute workouts at the beginning and end of the day.
  
  
• Take advantage of opportunities to exercise. People who take the stairs instead of the elevator, or who walk from one end of the parking lot to the other can easily incorporate small amounts of activity into their daily routine.

Preparing questions in advance can help patients to have more meaningful discussions with health professionals regarding their conditions. Patients may wish to ask their doctor or registered dietitian the following questions related to beginning exercise:

1. Should I come in for a checkup before beginning my exercise routine?
   
   
2. Should I undergo a graded exercise test?
   
   
3. Based on my examination, do I need to limit my exercise in any way?
   
   
4. How often should I exercise? At what intensity?
   
   
5. Do you have suggestions for what type of exercise might benefit me most?
   
   
6. Are there types of exercise clothing that you can recommend for me?
   
   
7. Should I work with a personal trainer?
   
   
8. How will I know if I am exercising too hard?
   
   
9. What signs should I look for that might indicate the need for me to make my exercise routine more challenging?
   
   
10. Can you suggest tips for helping me stay motivated in my exercise program?