Safely Starting a New Exercise Program
Summary: Embarking on an exercise regimen is a commendable step towards better health, but doing so safely is crucial to avoid injury and ensure long-term success. Here are a few suggestions to help you start an exercise program safely, tailored for different age groups as recommended by medical professionals.
Additionally, give strong consideration to using a personal trainer or other qualified individual that can instruct you on how to safely and properly engage in specific movements, activities and exercises. It's no fun to sustain an injury just as you're getting yourself fired up to begin a new exercise plan!
Consulting Medical Professionals
Before starting any new exercise program, it's essential to consult with a healthcare provider, especially for individuals with pre-existing health conditions, those who have been sedentary, or older adults. A healthcare professional can offer personalized advice, assess any health risks associated with certain types of exercise, and suggest modifications if needed.
Children and Adolescents (up to 18 years)
The American Academy of Pediatrics recommends that children and adolescents should participate in at least 60 minutes of moderate to vigorous physical activity daily. This can include a mix of aerobic, muscle-strengthening, and bone-strengthening activities. For this age group, exercise is about building healthy habits, improving bone density, and supporting physical and cognitive development.
Focus on Fun: Activities should be age-appropriate and enjoyable, like playing tag, cycling, swimming, or age-appropriate sports.
Encourage Variety: A mix of activities will keep exercise engaging and work different muscle groups.
Safety Gear: Ensure children wear appropriate safety gear, like helmets when biking or skateboarding.
Young Adults (19-35 years)
For young adults, the World Health Organization recommends at least 150-300 minutes of moderate-intensity, or 75-150 minutes of vigorous-intensity physical activity per week. This age group can generally engage in a variety of exercises, including high-intensity workouts, strength training, and endurance activities.
Start Slowly: Gradually increase intensity and duration to avoid injury.
Incorporate Strength Training: Include muscle-strengthening activities on two or more days a week.
Listen to Your Body: Pay attention to signs of overexertion, like excessive fatigue or pain.
Adults (36-64 years)
As metabolism naturally slows with age, adults in this age group should focus on exercises that promote cardiovascular health, flexibility, and muscle strength. The guidelines remain similar to those for young adults, but with more attention to joint health and injury prevention.
Low-Impact Aerobics: Consider activities like walking, swimming, or cycling, which are easier on the joints.
Strength and Flexibility: Incorporate strength training and flexibility exercises, such as yoga or pilates.
Regular Health Check-ups: Regularly consult with a healthcare provider to adjust the exercise regimen as needed.
Seniors (65 years and older)
For seniors, regular physical activity is key to maintaining independence and reducing the risk of chronic diseases. The National Institute on Aging suggests focusing on exercises that improve balance, flexibility, and strength.
Balance Exercises: Activities like Tai Chi can improve balance and prevent falls.
Strength Training: Use lighter weights and higher repetitions to maintain muscle mass and protect joints.
Stay Active Daily: Incorporate physical activity into daily routines, such as gardening or walking.
General Tips for All Ages
Warm-Up and Cool Down: Begin each exercise session with a warm-up and end with a cool-down to prevent injuries.
Stay Hydrated: Drink plenty of water before, during, and after exercise.
Rest and Recovery: Allow time for the body to rest and recover, especially after intense workouts.
Set Realistic Goals: Set achievable goals to stay motivated and track progress.
Remember that starting an exercise regimen is a positive step towards health at any age, but doing it safely is key. Tailoring your approach based on age and fitness level, consulting with healthcare professionals, and listening to your body are fundamental to a successful and sustainable exercise journey. Remember, the best exercise routine is one that is safe, enjoyable, and consistently practiced.
Learn More About Exercise Safety
- How to Start Exercising: A Beginner’s Guide to Working Out from Health Line.
- Starting a Workout Routine from Cleveland Clinic.
- How To Build Your Own Workout Routine: Plans, Schedules, And Exercises from NerdFitness.com.
- 10 tips for exercising safely from Harvard Health.
- The Beginner's Guide to Weight Training from Men's Health.
Sources
- Fitness program: 5 steps to get started from the Mayo Clinic.
- How Older Adults Can Get Started With Exercise from NIH.gov.
- Exercise for Teenagers: A Complete Guide from Health Line
- Weight Lifting and Strength Training Tips for Teens from WebMD.
- Strength Training for Teens: What to Know from HSS.edu (Hospital for Special Surgery).
About the Author
Joshua Wood, MA, LPC has provided counseling and therapy services to individuals and families for 18 years in the Morris County and Somerset County areas of New Jersey. He currently provides online counseling services to individuals with anxiety disorders, gastrointestinal conditions (Crohn's disease, colitis and celiac disease), adjustment disorders, and college mental health challenges. He formerly worked at the Cambridge Professional Center in Morristown, NJ and received his training at the Adolescent Intensive Outpatient Program at Morristown Medical Center. He earned an M.A. in Clinical and Counseling Psychology from Fairleigh Dickinson University in 2006 and his B.A. in English and Textual Studies from Syracuse University in 1993.
First Published: Apr 15, 2024