First, check in with your doctor before starting any new exercise program, especially if you’re being treated for a medical condition like cardiovascular disease, high blood pressure, arthritis, or diabetes, says John M. Jakicic, PhD, a professor in the department of internal medicine in the division of physical activity and weight management at the University of Kansas Medical Center in Kansas City. “The more conditions you have and the more severe those conditions are, the more you need medical clearance to make sure exercise is safe for you,” he says.
Once you’re ready to start, begin with the basics. “Build more movement into your day so your body starts to get used to it,” says Dr. Jakicic.
You might start with something as simple as walking from your house to your mailbox and back. “If you have mobility limitations, then do something that’s a little bit more weight supported,” he suggests. Pedal on a stationary bicycle, walk in water, or do chair aerobics. Get your body acclimated to activity so you can gradually work up to more intense exercises.
Aim for at least 10 minutes of exercise at a time to start, suggests Dr. Richardson. Do what you enjoy, whether that’s playing a workout game on the Wii or Xbox, dancing, or using an elliptical machine.
Just keep it “low and slow,” she adds. “Too many people jump in and do too much too soon. They do only one day of exercise and then take the next six days to recover. The best type of exercise is the type that you can repeat again the next day.”
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