Designing a fitness plan.

The World Health Organization (WHO) recommends that we get at least 150-300 minutes of moderate aerobic activity every week. However, any activity is better than no activity. 

Key Steps

Listen to your body: Pay attention to how your body responds to new fitness levels. Increased levels of fatigue means you may need a rest day or two. Continued fatigue, unusual discomfort, or dizziness means you may need to seek medical attention. 

Start Slow: Starting slow and gradually increasing daily activity and intensity prevents burn out and injury. You might start with a short walk or gentle stroll. You may even incorporate gentle stretching or low-impact aerobic exercises. As time goes on, you will begin to build your endurance and intensity. You are more likely to stick with it if you find activities you enjoy. 

Mix it Up: Mix your exercise routine with different activities and intensities. Aerobic Exercises include: walking, cycling, swimming, or dancing. Over time, start to incorporate strength training one to two days a week as well, to help maintain and build muscle mass. This also increases your metabolism and improves bone density. The more muscle you have the more calories your body will burn at rest. Strength training includes: free weights, resistance bands, or body-weight exercises such as squats, push-ups, or sit ups.

Make time: Make time for your health. Exercise is beneficial to your mental health just as it is for your physical health. Prioritize physical activity by adding it to your daily calendar.  

Follow a balanced diet and stay hydrated: A balanced diet and proper hydration is key for optimal performance and recovery.