Beginning a Safe Fitness Program – AARP

How to Safely Begin an Exercise Program

First ask yourself these questions

Being physically active is vital to your health and can help protect you from conditions including , and . can help you sleep, and research shows that being active may even lead to a longer life. It’s never too late to start a fitness program, but first ask yourself the following questions to be sure you're getting off on the right foot.

David Trood/Getty Images It's never too late to begin a fitness program.

Moderate Activity

Moderate physical activity — brisk , swimming, cycling, dancing and — that works your large muscle groups is safe for most people. But if you answer "yes" to one or more of the following questions, you may have a condition that could be made worse by exercise and should consult with your doctor before embarking on a fitness program. Question Yes No Have you been told by a doctor that you have a heart condition? Do you feel pain in your chest when you do physical activity? Have you had chest pain at any time in the past month? Have you lost your balance because of dizziness or lost consciousness? Do you have bone or joint problems that are made worse by physical activity? Do you take prescription drugs for your blood pressure or heart condition? Do you have other medical reasons not to be physically active? Next:

Related

Vigorous Activity

Jogging, running, lap swimming, aerobic dancing, rowing, cross-country skiing, and competitive group sports are all examples of vigorous activity. If you can only say a few words without stopping for breath while working out, then you’re exercising at a vigorous intensity.
If you would like to work out at this level, check with your doctor first if you answer yes to any of the following questions: Question Yes No Are you a man 45 or older or a woman 55 or older? Do you have a heart or blood vessel disease, lung disease, asthma, thyroid disorders or kidney disease? Do you have two or more of the following risk factors? Family history of heart disease
Currently smoke cigarettes
High blood pressure
High cholesterol
30 pounds or more overweight
Not physically active
Diabetes

What Should You Do If br

You become sick? Rest while you're sick is important to your body's healing process. Return to your normal activity level after you've fully recovered and feel healthy enough for exercise.

You have worrying symptoms during exercise? Learn your body’s normal response to . As you gradually increase the amount and intensity of your activity, your body will respond with a higher heart rate, breathing rate and perspiration level. This is normal. If you begin to feel pain or discomfort while exercising, get your doctor’s advice. It could be your body's way of warning you that something's wrong. You may also like:

Go for Short Walks

To reap the health benefits of exercise, the CDC recommends 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week. You can break this up into smaller chunks of 10 minutes at a time. For example, go for a 10-minute brisk walk, 3 times a day, 3 days a week. Source: Cancel You are leaving AARP.org and going to the website of our trusted provider. The provider’s terms, conditions and policies apply. Please return to AARP.org to learn more about other benefits. Your email address is now confirmed. You'll start receiving the latest news, benefits, events, and programs related to AARP's mission to empower people to choose how they live as they age. You can also by updating your account at anytime. You will be asked to register or log in. Cancel Offer Details Disclosures

Close In the next 24 hours, you will receive an email to confirm your subscription to receive emails related to AARP volunteering. Once you confirm that subscription, you will regularly receive communications related to AARP volunteering. In the meantime, please feel free to search for ways to make a difference in your community at Javascript must be enabled to use this site. Please enable Javascript in your browser and try again.