How to Get Back into Shape

Getting back into shape is a generic concept. Depending on who you are, the goal can involve weight loss, endurance or muscle building, to name a few possibilities. You may think that physical fitness is about achieving a perfect body. Although this is one of the potential outcomes, there is much more to it than that. Jogging 101 defines being in shape as "one's ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy." In other words, if you are frequently tired or cannot climb stairs without stopping to catch your breath, then you are out of shape. It is no secret that poor physical health is an epidemic in the U.S. With this in mind, getting back into shape can not only increase your general sense of well-being, but potentially save your life.

Things You'll Need

• motivation
• water
• athletic clothing
• sneakers

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Instructions

• 1

  Consult a doctor. Before you begin an exercise program, speak to your physician about your goals. Not only can she provide valuable advice about what approach to take, but a quick checkup indicates what your physical limitations are. If you have any medical conditions, ask her if and how they will affect your ability to exercise.

• 2

  Change your habits. For some, getting back into shape can be a major lifestyle change. The U.S. Centers for Disease Control and Prevention makes several recommendations. First, keep sedentary activities, such as television and video games, to a minimum. Also, incorporate exercise into your everyday routines. For example, take walks during your lunch break or set a specific time aside each day for physical activity. Finally, eat properly. The CDC recommends at least five portions of fruits and vegetables every day. Common sense also dictates that you avoid unhealthy things like fast food and sugar.

• 3

  Choose activities that you enjoy. Getting back into shape takes dedication, and your plans will inevitably fail if you exercise routine is boring. There are many options other than lifting weights or jogging. Martial arts, boxing, swimming and team sports are just a few choices. If you have fun, then physical fitness becomes a byproduct of your leisure activities.

• 4

  Exercise reasonably. While enthusiasm is good when you want to get back into shape, remember that you are not invincible. Overexercising is counterproductive and increases your risk of injury. Gradually increase the physical intensity as you progress.

• 5

  Eat frequent, small meals. Although it is common practice to eat three meals a day, eating smaller portions every three hours keeps your body constantly nourished and helps you lose weight. Do not exceed 400 calories per meal.

• 6

  Drink enough cold water. The minimum recommended amount is 64 ozs. Cold water is the key here, because your body has to generate heat to counterbalance the cold. If your body generates heat, it burns calories. Additionally, you need water during exercise to avoid dehydration.