Before You Start


What does this section cover?

  1. Getting started with physical activity
    Learn about some tools that can help you get started with physical activity.
  2. Tips for being active
    Learn about proper footwear, staying hydrated, warm up & cool-down tips, and proper progression.
  3. ACSM recommendations
    Physical Activity Recommendations from the American College of Sports Medicine.
  4. Your Pedometer
    Learn what it is and how it can help you set realistic goals.
  5. Get F.I.T.T.
    Learn about the F.I.T.T. principles, and why you should address them when planning your workout program.
  6. Calculate Your Target Heart Rate
    Measure your heart rate to determine the intensity of your workouts.
  7. About Cardio & Resistance Training
    What they are and why it’s important to include both types of training in your workout.


Participating in regular physical activity does not necessarily mean doing strenuous exercise such as going out for a 5 mile run every day.

It does mean getting off the couch to get your body moving and burning some calories.

The Surgeon General recommends doing at least 30 minutes of moderate physical activity on most, if not all, days of the week. This can be one continuous session or 2 to 3 short sessions during the day that add up to 30 minutes. For weight management, 60 minutes of physical activity is recommended daily. Recommendations are reviewed in detail on the ACSM Recommendations page.

Becoming physically active includes a variety of activities such as playing golf, walking the dog, yard work, basketball, leisure biking, bowling and yoga. If you are already doing these things, you might want to challenge yourself and start a cardiovascular and resistance training program.

Next step

Tools to help you Get Started With Physical Activity.