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Aug. 14, 2012 - PRLog -- According to the American Medical Association, becoming just a little more active can help you lower your risk of:

Heart Disease and Stroke
Cancer
Diabetes
High Blood Pressure
Obesity
Osteoporosis

What's more, increasing your activity can help you battle depression, strengthen your muscles and bones, and sleep better.


Step 1: Determine Your Level of Activity

Before setting a fitness goal, it's helpful to understand where you are and what you want. Take a minute to evaluate your fitness level.

It may be helpful to ask yourself:

- What is my current level of activity?
- Am I happy with my current level of activity?
- Where do I want to be?
- What is motivating me?
- What is my end goal? To lose weight, become fit, or maintain my current status?


Step 2: Set Attainable Goals

Once you have evaluated where you are and where you want to be, it is easier to set attainable goals.

- Be Specific: When setting a goal, clarity provides focus, which is helpful when making a plan.
- Measurable: A goal that is measurable shows progress and encourages us to move forward.
- Attainable: Be reasonable with yourself; don't set goals that will result in failure. You can always
increase as you progress.
- Recorded: A goal is just a dream until it is recorded and progress is shown. Keep a record.
- Time-frame: A reasonable time-frame requires action and encourages progress.


Step 3: Determine the Activities You Like

There is more than one way to become active and reach your fitness goals. You don't have to become a runner or a cyclist; you simply need to choose activities that work for you.

When choosing an activity think about the following:

- Choose something you enjoy: A goal is more likely to be accomplished if you enjoy the journey.
- Make it accessible: You want to spend more time doing the activity than getting to it. Have several options in case of inclement weather or lack of time.
- Choose an intensity level: Activities should push but not overwhelm you. If you've never been active; you're not going to begin with a marathon, but with easy walking.
- Working out with a partner: Your goal should motivate you, but a partner can always encourage you to reach your goals.
- Choosing a gym or at-home workout: Either option can provide results, so you have a choice.  You can't beat the convenience of working out at home, but a gym can provide focus and motivation if needed.
- Providing yourself with a schedule: When scheduling a fitness routine, consider your week, ask yourself when during the day you have the most energy, and then plan accordingly.


Step 4: Understanding What Works

To help you achieve your fitness goals, use the activities you've chosen to complete the following:

*Experts from the American College of Sports Medicine and the American Heart Association
recommend these guidelines.

- Aim for a minimum of 30 minutes of moderate-intensity aerobic activity 5 days a week or 20 minutes of vigorous-activity 3 days a week. Examples include walking, swimming, cycling.
- Adults should include strength training in their fitness routine, 2 days a week for at least 20 minutes a day. Examples include weight lifting, push-ups, sit-ups, lunges
- Adults should include flexibility training at least 2 days a week for at least 10 minutes a day.  Examples include stretching, yoga, or pilates.
- Finally, for adults who struggle with balance, it is recommended that you include balance training three times a week. Examples include, leg raises and squats.
- If needed, work up to these recommended levels gradually. Activity can always be adjusted to fitness level. Starting with just 5 minutes a day can help you achieve your fitness goals.


Step 5: Keep it Going

See if you can turn it into a habit. Research has shown that people are more likely to maintain a good physical activity routine if they:

- Ask for Support: Let your health care professional, family, and friends know about your plans.
- Feel in Control: It's important that YOU pick your goals and activities.
- Write Down a Plan: Keeping track of goals and progress helps you stay focused.
- Keep it Safe: Always check with your health care professionals. Be sure not to do anything that could increase your risk of injury.
- Get Regular (Positive) Feedback: Encourage family and friends to keep you appraised of your progress.
- Include Rewards: Reward yourself often – it can be great for motivation.

Now you have a plan of action—which is more than half the battle. Start slowly, stay positive, and stick with it.

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