�them.The typical adult should aim for at least 300 minutes of moderate-intensity activity, or 150 minutes of vigorous aerobic activity, per week. Adults also need two or more days of strength training a week.2. Plan a simple progression of activity. If you're just beginning to exercise, start small and progress slowly. If you have an injury or a medical condition, consult your physician for help designing a fitness program that gradually improves your range of motion, endurance, and strength.3. Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.4. Plan to include different activities. Cross-training can keep exercise boredom at bay. Cross-training also reduces your chances of overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts and areas of your body, such as walking, biking, swimming and strength training.5. Allow yourself recovery time. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore. Plan time between sessions for your body to rest and restore itself.6. Write it down. A written plan may encourage you to stay on track.It is simple to create and maintain your own fitness program, but it is up to you to put it into practice. Take it day by day, and you will soon see the benefits of a functional fitness routine.Design Your Own Fitness Program
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