How to Start Exercising: Tips and Strategies

Change your perspective

The goal is to be more physically active, not become a fitness maniac. Physical activity is so much more
than "exercise" or "fitness;" it can be anything to make you move more than you do now.

The best part is that new research shows that physical activity doesn’t have to be strenuous to achieve
health benefits. Forget the days of "no pain, no gain." Just 30 minutes of moderate activity accumulated
over the entire day can benefit your health, making you look and feel better. Now, this is do-able!

Physical activity is everywhere. It’s at home, at work, in your neighborhood. You can choose to set aside
time in your day to be more physically active--take a walk, go to a health club, or participate in a recreation
or sport activity. Or you can just make physical activity a part of your day--work in the yard, vacuum, take
the long way, walk the dog.

You may choose to join a health club. Many people lift weights for strength, stretch for flexibility, swim and
use an upper arm ergometer (bicycle for your arms) for aerobic exercise.

A purposeful increase in your physical activity can make a huge difference. You may soon find that you don’
t get as tired during the day. Your daily activities may become easier because of increased strength and
endurance and overall you just feel better.

Getting started

This is an opportunity to make choices for your own health. The first step is to decide that your health is
important enough to make changes. No matter how long you’ve been sitting on that couch, it’s never too
late to be more active.

Once you’ve made the choice, the key is deciding where to begin and staying motivated. Here are some
hints for getting started and sticking with it.

       Remember that any increase in physical activity is better than doing nothing.

       Find something you like to do that increases your level of physical activity. The more fun you
          have, the more likely you’ll want to do it.

       Set realistic and achievable short-term goals. Avoid large, vague goals such as getting in
          shape.

       Don’t attempt too much too fast. Increase your physical activity in small increments over time.
          You can start with as little as five minutes a day. If it is part of your daily routine, you are more
          likely to stick with it.

       Talk to your doctor and make sure you know your body and are aware of any health or
          safety issues that might affect the way you choose to be physically active.

        Involve your spouse, a friend, kids, or pets to make it more enjoyable.

        If your old habits return, don’t worry; tomorrow can be a fresh start.

        Find some way to create accountability. Have a friend or family member ask how you are doing
           with your goals or chart your progress.

        If you find yourself getting bored, find a different activity. The possibilities are endless.

        Reward yourself!

If you want to stay healthy and independent and continue to do the things you love, you know you have to
remain active. You’ll find the benefits far outweigh the effort. You can do this! Don’t wait any longer! Isn’t
your health worth it?

If you decide to join a health club

If you decide to join a health club as a way to be more active, here are some things to keep in mind.
Remember that it’s always a good idea to talk with your doctor before beginning an exercise program.

        Be prepared to pay between $20 and $50 per month for membership plus any enrollment fees.

         Ask about scholarships or other financial aid if you think you might qualify.

         Take a tour and check out the accessibility based on your own needs.
         Ask about programs and services to make sure they fit your interests.

         Make sure the equipment is clean and well maintained.

         Ask if the staff have experience working with people with disabilities. If not, make sure there is
            at least one certified fitness trainer on staff to help you get started.

         Make sure you feel welcome and are treated like any other paying member.

         If you are not familiar with the equipment, make sure you receive an orientation from a
            qualified staff member before using it. This will help prevent injury.

         Consider a couple of sessions with a certified personal trainer to help you know where to start
            and how to progress and to make sure you are exercising safely.

         You can always consult a physical therapist or recreation therapist if you have questions about
            adapting exercises or equipment.

         It’s important that you understand your body so you can communicate your limitations and
            abilities to staff or a personal trainer.

         If you need assistance on a regular basis, consider joining with a friend or family member.

Adapted from an article in Orchid by Lauren Howard, program consultant, NC Office on Disability and Health