By Lisa Craig, RD, PhD, LD Many of us start thinking about getting in shape after the holidays, but fall is the perfect time to revisit the goal of being in shape all year long. Performing regular physical activity most days of the week can help reduce certain health risks — and simply makes us feel better overall. If you've been more sedentary lately, now is the time to start conditioning. Fortunately, you can regain and improve your fitness level simply by jump-starting it with a conditioning program.
Start Slowly
If you're a bit out of shape, be sure to start out slowly and check with your physician before beginning, or ramping up, your conditioning program.
Combine Cardio, Flexibility, and Strength Training
Proper conditioning includes:
- Various aerobic activities for cardiovascular strength and endurance
- Calisthenics (stretching and bending) for flexibility
- Strength training for muscular strength
Warm Up, Cool Down — and Stretch!
Any conditioning activity, even a light workout, should begin with a warm-up and end with a cool-down.
When you warm up:
- Include at least five minutes of an activity that will warm the muscles.
- Try walking or marching in place (while pumping your arms).
- Follow with light stretching.
When you cool down:
- Gradually slow down your level of activity.
- Follow up with stretching.
Set Goals and Track Them
Set realistic goals that work for you, and then track your progress. Note how you and your body feel after your workout. This will keep you from being too aggressive about building your fitness level, yet allow you to increase the length and intensity of your workouts to meet your fitness goals. Use our handy chart to help you track your goals.