The Mayo Clinic's 5-step program for fitness
Step 1 - assess your fitness level
You’ll need to find out just how fit you are, by learning the following things:
- Your pulse rate before and after walking 1 mile
- How long it takes you to walk 1 mile
- How many half sit-ups, standard push-ups or modified push-ups you can do at a time
- How far you can stretch forward with your legs out in front of you
- Your waist circumference
- Your BMI
Step 2 - Design your fitness program
First, you must consider your fitness goals, whether it is to gain or lose weight. You’ll need to progress slowly if you’re just beginning an exercise routine. Don’t push yourself and risk injury.
Step 3 - Gather your equipment
The first thing you’ll probably start with is getting athletic shoes, which is a good place to begin. Make sure that you pick the appropriate shoes for the activity you have in mind.
You may also consider using fitness apps or activity tracking devices.
Step 4 - Getting started
This is the step you’ve been waiting for! You’ll need to start slowly and build up to your desired fitness level gradually giving yourself plenty of time to stretch and warm up before starting your chosen fitness routine. Once you’re comfortable with your slow pace, you can speed it up a little bit, but be sure to do it slowly to avoid injuring yourself.
Step 5 - Monitor progress
After about six weeks, you should redo your fitness evaluation to see just how far you’ve come, and once again after a few months. You’ll be surprised with how much you’ve improved since the beginning.