How do I start?

For aerobic activity, everything counts, so take advantage of opportunities to be active!

Are you already active? If you go beyond the recommended amounts of physical activity, you will receive even greater health benefits, so keep on moving! Not getting any activity? If you are unsure where to begin, here are some tips to help you along the way!

Getting started

1

Start small

Current guidelines advise inactive adults to begin exercising and to gradually increase activity time to meet recommended amounts (check with your doctor before starting a new workout regimen).

2

Choose the right activity

You will be more successful by picking physical activities you enjoy. Once you've found an activity you enjoy, gradually build up the amount of time spent exercising each week.

3

Set smart goals

Set small, smart goals to keep you motivated. Keep track of your activity each week so you can see how far you're progressing.

4

Reward yourself

Don't forget to reward yourself! Having an incentive will keep you motivated to meet your goals each week.

Overcoming barriers

Identify a time of day when you are already most active and save those times for physical activity.
Get more activity at home by exercising during commercial breaks or by taking a walk before or after dinner.
Be more active at work by walking while on the phone, standing at your desk and taking exercise breaks.

Plan to be active during a time of day when you feel most energized, whether it’s first thing in the morning or late at night.
Aim to get more sleep, so you feel rested, refreshed and ready to exercise.
Reduce your screen time and avoid watching TV two to three hours before bedtime for better sleep.

Schedule physical activity like you’d schedule a doctor’s appointment or meeting – place it on your calendar and hold yourself accountable!
Try new activities like group classes or personal training sessions.
Set short-term goals and reward yourself each time you reach one.

Ask friends and family for encouragement and share your goals with them.
Invite friends and family to be your workout buddy!
Sign up for a group class and meet others who are getting active.
Visit a recreation or senior center! You can find exercise facilities and attend events.

Quick tips:

Take the stairs

Skip the elevator and take the stairs whenever possible.

Park further away

Don't pick the first spot you see! Park farther away from the entrance of the building to get more steps in.

Skip an episode

Skip one episode of your favorite TV show to get outside and walk, which reduces your risk of high blood pressure, high cholesterol, stroke, heart disease, and cancer.

Make a pledge

Pledge to live a healthier lifestyle! There are free resources available to help you achieve a healthier future and decrease your risk for chronic disease. Visit www.michigan.gov/mihealthiertomorrow to take the pledge online.