Evaluate yourself
Before starting to get fit, you should evaluate where you are now. Ask yourself the following questions:

• Is getting fit safe for me? For some people, some forms of physical activity might be unsafe or should only be started after talking with a health professional. If you have any concerns, talk to your doctor before beginning any exercise or fitness program.
• What barriers do I need to overcome? You may have barriers in your life that make starting a fitness program difficult. These may be a lack of time, someone to exercise with, or fear of hurting yourself.

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Pick an activity
When you are ready to get fit, you need to pick an activity and prepare for it. The following points will help you do this.

• Ask yourself questions to discover your fitness preferences and attitudes.
• Use this guide to fitness activities to determine the flexibility, aerobic, and strength benefits of some activities.
• Pick an activity that you enjoy or think you might enjoy. You're more likely to keep doing something you like.
• Be sure you have the correct clothing and gear.
• Learn about fitness machines you may use (treadmill, stair climbers, etc.) and how to buy fitness equipment.

Remember that it is best to achieve fitness in all three areas—flexibility, aerobic, and muscle strength. As you meet your goals for one area, think about beginning or expanding your fitness program for another area. It is useful and easy to make flexibility part of your aerobic and muscle-strengthening routine.

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Set goals
Goals help provide the motivation you need to start and continue a fitness program.

• Set a one-month goal you can reach. For example, plan to walk for 10 minutes at lunch three days a week or to stretch for five minutes each morning. Avoid setting goals that compare yourself to someone else; when you are just starting out, comparisons to others can be disappointing or can cause you to try to rush your progress.
• Keep a record of what you do. Circle the days on a calendar when you get a little extra physical activity. If you want a clearer record, use a notebook to write down your moderate physical activity every day, including informal things like walking an extra block to work or a game of soccer in the yard with your kids. Occasionally read entries from months ago.
• When you reach your first goal, reward yourself! Simple equipment or clothing purchases can make good rewards. For example, promise yourself that if you make an entry in your journal every day for 30 days, you will buy yourself a new workout outfit or warm-up suit. Avoid the temptation to reward yourself with food.

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Motivate
People often cite problems with motivation as the main reason they aren't more active. Following are suggestions that may help:

• Know why you want to get fit. It is difficult to start or continue with a fitness program if you don't really know why you are getting fit. Review your reasons for doing so.
• Have a workout partner. A workout partner can keep you going just by expecting you to show up. He or she can also motivate you by watching your progress, discussing your training schedule with you, or socializing after a workout. Pick someone who is at about the same level of fitness as you. Working out with someone who is much further along than you are can be discouraging, while someone who is at a much lower level of fitness can cause you to fall back or fail to improve. Changing or adding workout partners can sometimes renew your motivation as well.

As you become more active, be aware of:

• The relationship between diet and activity, including vitamins and minerals.
• How to avoid common mistakes, such as doing too much too soon, or investing in equipment before you know the activity is right for you.
• How too much weight loss can be dangerous.

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