How much exercise should I do to start?

It’s great that you are embarking on a new journey through exercise! Be careful that you don’t overdo it when you first start out. A great way to start an exercise program is to begin with 2 -3 days that last 30 minutes to an hour. For instance, perform 15 minutes of elliptical training, and 15 minutes of resistance training. Slowly build your way up to doing something every day to stay fit.

When you start an exercise program it is important not to overwhelm yourself. Taking on too much at once can seem like a burden and can ultimately lead to failure. A good way to avoid this is to gradually add exercise activity into your day with a goal of reaching a minimum of about 30 minutes of cardio activity every day. You may also want to consider adding in strength training a few days per week, but this too can be something that you build up to. Starting with ten or fifteen minutes of cardio every day can be a great primer for working up to longer sessions of exercise. You can gradually add more time to your work out as you feel comfortable without the stress of over-committing in the beginning.

Before you begin any exercise program you should consult with your doctor to determine whether you are healthy enough for exercise and whether there are any limitations or restrictions you need to follow while exercising.

Diana Meeks
Diana Meeks on behalf of Sigma Nursing
Family Practitioner
Before you start an exercise regimen to lower high blood pressure, you must talk with your doctor. Depending on your age and health condition, your doctor will set parameters for exercise that will help you get in shape slowly and safely and lower your blood pressure without causing injury. For example, if you are a sedentary person and only do light physical activity each day, your doctor may have you increase exercise slowly. If you are moderately active and can manage walking a few miles each day, your doctor might approve moderate exercise with higher intensity. If you are extremely active and can walk three miles a day at a rapid pace, your doctor may approve a more strenuous exercise regimen for you as you seek to lower hypertension.
Dr. Mike Clark, DPT
Fitness Specialist

Start out on the right foot - follow these tips!

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.