Steps for fitness programs

Consider your goals and think about what kinds of exercise will help you achieve them. The next part of planning might be the most challenging one: finding time to exercise.

Although it can be difficult, setting aside time for your health is important for your well-being. You might be excited to jump right into your exercise plan, but doing too much too fast can lead to burnout or injury. Your goals are something to work toward. Allow yourself time to grow stronger by gradually increasing the intensity of your workouts over time.

Check in with your health about every 6 weeks. How do you feel? Have your baseline measurements changed? Need Care Make an Appointment Today. Care Options Exposed? Guidelines The Numbers Hospital Stats. You can also do it on your own as long as you have an adjustable step or a similar item to use. Step aerobics has all the benefits of a high-intensity cardio workout without putting stress on your joints. It improves overall fitness by building strength , reducing fat, and boosting your cardiovascular health.

Research has even shown that doing step aerobics can boost mood and energy levels. The moves target your legs, upper body, and core, building strength and flexibility. They also improve your balance, coordination, and agility. The social component of a group class can be beneficial in forging new connections and may help to raise motivation levels.

Step aerobics is helpful in managing blood pressure and diabetes. People with osteoporosis or osteopenia can do this low-impact exercise to improve bone strength. People with arthritis can use a chair or stable object for extra balance during a step class. All you need to do step aerobics is some type of step or platform. You can do some of these moves on your own to gain confidence before joining a class or make them part of your regular home practice.

Remember, you can also leave out the raised surface and do these moves on the ground. Step and move with the same amount of purpose as if you were stepping up. You can still get a great workout. The height of your step can range from 4 to 10 inches high depending on your fitness and skill levels. Lower the height if you experience pain or discomfort.

Maintain good posture and alignment by gently engaging your abdominals and gluteal muscles. Keep your chest lifted as you draw your shoulders back and down, tucking your pelvis slightly under. Keep your neck straight and relaxed. To step up, bend from your ankles rather than your waist. But even small amounts of physical activity are helpful. Being active for short periods of time throughout the day can add up to provide health benefit.

Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. You'll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.

If you're planning to invest in exercise equipment, choose something that's practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your own equipment.

You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

Retake your personal fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise in order to continue improving. Or you may be pleasantly surprised to find that you're exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too. Starting an exercise program is an important decision. But it doesn't have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

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