Tips For Shaping Up

Maybe it happened at the beginning of the new year when you resolved to get in shape and start taking better care of yourself. Or maybe it was when you walked up the stairs at work and found yourself out of breath with quivering legs. Regardless of your motivation, spring and summer provide an optimal opportunity for you to get active. Follow these five simple strategies for starting a fitness plan, and you'll soon be on the way to living healthier ever after.

If you've not had an annual check-up in the past year, schedule it before you start any type of physical activity. Knowing the status of your health can help guide the intensity and frequency of your workouts. The first step to getting fitter is having a meaningful discussion with your doctor about your family's medical history and your risk of developing Type 2 diabetes, heart disease, high cholesterol, high blood pressure and osteoporosis later in life.

Ask your doctor to explain your wellness measurements, including blood pressure, waist size, body mass index, weight, cholesterol and blood glucose. Discuss your fitness plans and nutritional goals with your doctor and ask for his or her advice.

When it comes to exercising, one of the most important body parts you can use is your brain. Giving thought to which activities motivate you can help you formulate a realistic fitness plan you can maintain. Can't decide on a plan? A brisk, half-hour walk around the neighborhood or park in the evenings is a low-impact aerobic exercise that can deliver big results. When deciding on a physical activity, consider these questions first: Do you love the outdoors? Do you like talking to people while you work out? Do you need a partner to push you or an instructor to guide you?

To help find your motivation for exercising, start by identifying what it literally means to your health and longevity. A recent study found that every minute of exercise could add as much as seven minutes to your life.

The U.S. Department of Health and Human Services recommends at least 30 minutes of physical activity daily, which should include moderate aerobic activity and strength training. Muscle mass weakens with age, so scheduling two 30-minute, weight-bearing exercise sessions each week can strengthen your workout and your frame by stimulating new bone growth and building muscle. Simple moves, such as planks, sit-ups and lunges, utilize your body's own weight, offering the resistance you need to slow down muscle loss and speed up metabolism.

Not sure which exercises are best or where to start? Enlist the help of a personal trainer, who can create a personalized workout plan tailored specifically for your body type, as well as show you the correct movements to prevent injury.

One in three people in America are overweight, according to the Centers for Disease Control and Prevention. Eating metabolism-boosting foods, such as peppers, avocados, asparagus and legumes, is as important as keeping a close eye on your caloric intake. Pack your diet with fiber, colorful vegetables, lean protein and heart-healthy foods rich in antioxidants, calcium, and vitamins D, B6 and B12 to keep your energy up and arteries clear.

Your doctor's office can pair you with a nutritionist who can devise a healthy eating plan and determine the appropriate amount of calories you need each day to stay active while still realizing your weight-loss goals.

In the battle to start exercising and get in shape, you may feel alone, but you don't have to be. Join a group exercise class at a local gym, which can range from water aerobics to boot camp, or buddy up with a friend or spouse to make hard work seem more like play. Even when you exercise alone, friends and family can help keep you accountable. Share your goals and milestones with your loved ones, whether in person or via social media.

Your quest to be at your physical best may inspire friends and family to do the same. Get your family involved by taking after-dinner walks a few times a week.

You probably know that adults should exercise at least 30 minutes most days of the week. But you may not know exactly how physical activity can benefit you. People who exercise regularly experience:

• better control over their weight
• enhanced cognitive function
• higher levels of energy (It may seem that exercise would make you more tired, but in actuality, regular physical activity puts pep in your step!)
• higher-quality, more satisfying sleep
• improved focus and concentration
• improved mood and decreased stress
• improved self-esteem and body image
• lowered risk of many health conditions, including heart disease, stroke, Type 2 diabetes, cancer and depression

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