Skip to Content

FLU RESTRICTIONS (Effective January 8): Due to a steady increase in flu cases in our community and in our hospitals, children age 12 and younger should not visit people in Cone Health hospitals. Get the Details

Published on January 16, 2020

5 Steps to Make an Exercise Program That Will Help You Meet Your Goals

5 Steps to Make an Exercise Program That Will Help You Meet Your Goals

Exercising is one of the best things you can do for your well-being. It relieves stress. It reduces your risk for chronic conditions like diabetes and heart disease. It can even help significantly lower your risk for many types of cancer, according to one recent study.

But if exercising has never really been “your thing,” you’re not alone. According to the U.S. Department of Health and Human Services, “more than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities.” One way to get started on the journey toward fitness is to create an exercise program.

If you’ve never planned an exercise program, now is the perfect time to make one! Here are 5 steps for creating an exercise program that will help you meet your health goals.

1. Assess Your Fitness Baseline

Before you get moving, make sure you know your starting point. Recording a few baseline measurements will help you choose your goals, pick your activities and track your progress. Some important health measurements to record include:

  • Your pulse at rest and during exercise.
  • How long it takes you to walk or run 1 mile.
  • Your waist circumference.
  • How many push-ups you can do.

Additionally, your health care provider can help you understand health complications you are at risk for by evaluating your family history and screening you for common health conditions.

2. Create Meaningful Goals

When you choose your goals, consider the reason why you want to make a change. It’s easier to stay motivated toward a goal if the outcome is very meaningful to you!

Not sure where to begin? A well-rounded exercise plan that includes a balance of aerobic, strength and flexibility training is a great place to start. Work toward getting about 30 minutes of aerobic exercise each day along with strength training at least 2 times per week. Stretching before and after exercise helps prevent injury and soreness.

3. Make Your Action Plan

Consider your goals and think about what kinds of exercise will help you achieve them. It’s also important to think about what kinds of exercise you enjoy. It’s easier to reach your goals if exercise doesn’t feel like a chore!

The next part of planning might be the most challenging one: finding time to exercise. Although it can be difficult, setting aside time for your health is important for your well-being. Exercise doesn’t necessarily mean a trip to the gym – it could be as simple as a brisk walk outside during your lunch break.

4. Get Started!

You might be excited to jump right into your exercise plan, but doing too much too fast can lead to burnout or injury. Don’t expect to do everything perfectly on day one. Your goals are something to work toward. Allow yourself time to grow stronger by gradually increasing the intensity of your workouts over time.

5. Track Your Progress.

Check in with your health about every 6 weeks. How do you feel? Have your baseline measurements changed? Tracking your progress helps you measure which parts of your exercise program are working – and which ones aren’t – so that you can adjust as needed.

While tracking progress is important, it’s equally important to not let numbers or scales affect the way you feel. These measurements don’t matter as much as the fact that each time you exercise, you’re getting one step closer to a healthier, stronger you.

About the Author

Jessica Copland, MDJessica Copland, MD, is a family medicine provider with LeBauer Primary Care at MedCenter High Point.