How to Make Physical Activity Fun

How to Get Started

It is never too late to start being physically active. If you just started or have been in-active for a while:

• Always consult your health care provider before starting if you've been inactive or have a medical problem. This is especially important if you have heart disease or if you have been diagnosed as being obese.
• Start your program with short sessions (5 to 10 minutes) of physical activity and build up to your realistic goals, then increase time or distance gradually.
• Warm up and cool down properly. Before you start your activity, be sure to warm up for 5 to 10 minutes. At the end of your activity, cool down is important to ensure return of blood to the brain from the veins. It also helps avoid lactic acid buildup in the muscles, which can cause muscle soreness.
• Use the right equipment-whether it's walking shoes, running shoes, or knee pads and make sure it's in good condition and right for your skill level.
• Drink plenty of water (i.e., at least eight to ten 8-oz. cups per day). Drink water before, during, and after exercise.
• Monitor your level of fatigue, heart rate, and physical discomfort. Be aware of the signs of overexertion. Breathlessness and muscle soreness could be danger signs. If your chest feels tight or painful, or if you feel faint at any time, stop the activity right away and talk to your health care provider.
• Be sure to stretch.
• Vary your activities, both for interest and to broaden the range of benefits.
• Explore new physical activities.
• Reward and acknowledge your efforts.