Your First Steps

Want to improve your health, lower your stress levels and increase your cardiovasular fitness? There are hundreds of good reasons to put walking and running on your list of fitness building activities. These two activities are easy and efficient, and you can do them anywhere and at any time!


Before you begin any new exercise program, it's always a good idea to make your first step a visit to your family doctor. If you have experience any chest pain, loss of balance due to dizziness, or are presently takinjg medication for blood pressure or heart conditions, consult your doctor BEFORE becominjg more physically active. Getting medical clearance is especially important if you are a current or former smoker, if you are overweight, or if there is a history of heart disease in your family.


Moderation, consistency and rest: Three simple but important rules. If you incorporate these into your fitness routine you will find that moving from a sedentary lifestyle to ac active one can be an enjoyable experience, rather than one riddled by pain and frustration.

  1. Moderation: Train gradually – this gives your body time to adapt to the stresses of training. Doing too much too soon may result in injury and possibly hinder you from continuing the program and ultimately achieving your goals.
  2. Consistency: Stick with the program – try not to skip a scheduled training day. When you workout consistently, your body has more time to settle into training demands.
  3. Rest: Allow your body time to recover – make sure you allow yourself at least one rest day between training days. Once your body has adjusted to your training program, you'll be stronger and more efficient.


The key to becomig a regular exerciser is to build your workout into your daily routine. Make your walk or run sessions a habit by choosing a time that works best for you to exercise, and try to stick with it. Maybe you like to exercise first thing in the morning, or find that you can clear your head by taking a break at lunch. After deciding what time works best for you, pull out your calendar and schedule an hour-long appointment with yourself, at least 3 times a week.

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