If you have been thinking about starting a fitness program for your or your family, great! Our site is specifically designed with you in mind. Countless of people throughout Lee County are already using a variety of available resources to get fit; including our walking trails at Lakes Park, John Yarbough Linear Park, Wa-Ke Hatchee Community Park, and Estero Recreation Center. Lee County offers exceptional weather year round, great fresh food markets, and through the Healthy Lee website, you now have a great support finding those resources in one space!
Physical activity can reduce your risk of chronic disease, increase your energy level, and help you lose weight. Below you will find 3 steps to getting started on a fitness program that’s right for you:
Step 1: Assess your fitness level
To assess your fitness level, you can do a number of things:
- After walking 1 mile, check and record your pulse rate.
- For an additional resource on pulse measurement click here: http://www.webmd.com/heart-disease/pulse-measurement
- Note how long it takes you to walk 1 mile
- Count how many push-ups you can do at a time
- How far forward can you reach while seated with your legs extended in front of you
- Measure your waist circumference (around your bare abdomen above your hipbone)
- Record your body mass index (BMI is your weight-to-height ratio, calculated by dividing your weight by your height.)
- Click here for a BMI calculator: http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm
- Consider your fitness goals. Clear goals help you to gauge your progress. Are you looking to lose weight? Do you need help preparing for a marathon?
- Move at your own pace. If you are just beginning then it may take some time for you to build up intensity in activity. Aim for planning 150 minutes of moderate-intensity aerobic activity per week. That breaks down to 30 minutes per day for 5 days.
- Work your activity into your daily routine. Try scheduling time to exercise as you would schedule time for other appointments in your schedule. This will help you to stay on track.
Step 3: Get started
Once you’ve made your plan, now it’s time to take action.
- Build gradually. Make time to warm up and cool down after each activity. As your stamina improves, you may increase the intensity and length of time for your fitness routine.
- Be creative. Lee County offers a lot of opportunities for you to get creative while getting fit. On a sunny day, you may head out for some kayaking or canoeing. If it’s raining out, try a yoga class.
Each step you take towards your health is a step towards longevity. Set yourself new goals as you progress and perhaps invite friends and family along for the fitness journey. Stay well!
Before beginning an exercise or nutrition plan, consult your physician to assess your overall health and any specific needs or concerns.