Starting to Exercise

Most healthy people, regardless of age, can safely exercise at a moderate level without consulting a doctor first. Reasons to talk with a doctor first include having a disorder or taking a prescription drug, especially one used to treat a chronic disorder. People who have risk factors for atherosclerosis (which can cause coronary artery disease or stroke) should be evaluated using an exercise stress test before starting to exercise. If people do not know whether they have these risk factors, they should check with their doctor. People who have not exercised previously may benefit from talking with their doctor before starting.

How hard, how long, and how often to exercise are common questions. Starting with relatively less vigorous exercise for relatively short times is safest. How vigorous exercise is (intensity) can be determined by counting the number of heartbeats each minute (heart rate) or by observing how heavy breathing and sweating are. The intensity and length of exercise time should be comfortable. Exercise is too intense if a person cannot comfortably talk. Exercise is most beneficial when done at least 3 times a week.

As people get used to exercising, they should gradually increase exercise time over a period of several weeks until exercise can be done for 30 minutes comfortably. As people get stronger, they may want to increase how vigorously they exercise.

Injury is one of the main reasons people stop exercising. Warming up muscles before exercising and cooling down after exercising can help prevent injury.

Warming up means doing the same movements as the exercise but doing them less vigorously. For example, a person should walk slowly first, then speed up. Or a person should gently go through the motions of hitting or serving a tennis ball before starting to play. Warming up increases the temperature of muscles by increasing blood flow. Warm muscles are more flexible and less likely to tear than cold muscles. People should warm up for about 5 minutes.

Cooling down means slowing down gradually at the end of exercise. When exercise is stopped suddenly, blood collects in the legs and not enough blood goes to the brain, causing dizziness. People should cool down for about 5 minutes.

If pain is felt during exercise, people should stop exercising immediately. The pain of injury is different from muscle soreness, which usually occurs shortly after exercise has ended.

People should choose exercise that they enjoy and will continue. Varying the types of exercise can help keep people interested and motivated. Different types of exercise also work muscles in different ways and conditions them more effectively. Exercising with another person or to music can also help keep people exercising.

See the table Moderate or Vigorous?