Fitness Overview


Beginning a fitness program is one of the most rewarding things you can do for you and your family.

Physical activity can reduce the risk of chronic disease, help lose weight, improve balance and coordination and even improve sleep habits and self-esteem. Physically fit boy doing push-ups at the park

To get started, assess your fitness level. You know best what the level of fitness is for all of your family members and how much physical activity you have had up until now. If uncertain about any possible medical problems or conditions it is best to consult a medical professional at this point. Decide which exercises best suit each of you and the number of sets and reps you each can perform, distance and time of walking or running, etc.

Record the baseline scores of your vitals and results for each exercise of your beginning sessions in your family’s personal assessment page.

Keep in mind, your goal is a long term lifestyle change. Put together a plan of activity and progress slowly. Again, if any of you have an injury or medical condition, consult a doctor or physical therapist for help.

Build your activity/exercise into your daily routine. We know finding time to exercise is a challenge. Schedule exercise time as you would any other daily activity. You can even plan to do it while watching your favorite TV show or a movie.

Alternate activities from day to day to keep the program fresh and make sure you allow time for recovery. Many people start out working out too long or too intensely and tend to give up when they become sore or injured. Again, plan time between sessions for your body to rest and recover.

Remember to record your activity after each workout. Watch for progress, or lack of progress, in each category, such as strength, cardio, etc. This way you will know if you are ready to move on to the next level of activity after 90 days or continue with the same program for another 30 days or so.

As we said to begin, starting an exercise program is an important decision but it does not have to be an overwhelming one. Just keep it simple, plan carefully, pace yourself and you can establish a healthy habit that lasts a lifetime.