Fitness basics
Learning Center
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.
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Stay fit at any age
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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.
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