Fitness basics
Learning Center
Going up? Take the stairs
Work a little extra activity into your day by skipping the elevator when you can. Start by taking the stairs anytime you go up or down one floor. Then work your way up to three or four floors or more. Better yet, make climbing stairs a workout in itself.
Is exercise a chore? No more!
You're more likely to stick with an exercise program if you're having fun. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Trade your running shoes for a swimsuit. Remember, exercise doesn't have to be drudgery.
Miss a workout? Don't give up!
If you're too busy to work out or simply don't feel up to exercise, take a day or two off. Be gentle with yourself if you need a break. After all, it's OK to be flexible. The important thing is to get back on track as soon as you can.
Need a gym to get fit?
You don't need a gym membership to get in shape. You can fit physical activity into your daily life by doing things you enjoy outside of the gym. Play pickup basketball, go biking or walk around the park. Lift some hand weights while you watch your favorite TV show. Take the stairs at work or when shopping. Or take an exercise class through your community.
Need motivation to exercise? Try a diary
Have you started a workout program? Good for you! Record your efforts to track progress toward your goals. After each workout, record these items: 1. The date. 2. Your activity (swimming, lifting weights, volleyball). 3. How long you exercised. 4. How you felt afterward. Having a chronicle of your improvement can be a great source of motivation.
No pain, no gain? No way!
When it comes to exercise, the "No pain, no gain" mantra is bad advice. Exercise shouldn't hurt. At most, you may feel a little muscle soreness when you do a new workout or activity. If you feel pain, dizziness, nausea or shortness of breath during exercise, stop. You may be pushing yourself too hard.
Too sick to exercise?
The common cold doesn't have to keep you on the sidelines. Mild to moderate exercise is usually OK if your symptoms are all above the neck, such as a runny nose, nasal congestion, sneezing or minor sore throat. However, if your symptoms are below the neck, such as chest congestion, a hacking cough or upset stomach, delay your workout. And don't exercise if you have a fever, fatigue, widespread muscle aches or a contagious illness.