Whether you have just begun working out as a resolution for the new year or you have been exercising religiously for years, it is helpful to step back and evaluate yourself as well as your goals in order to form a new fitness routine.  Physical activity can help reduce stress and the risk of chronic disease, improve balance and coordination, help you lose weight, and even improve your sleep habits and self-esteem.  Most adults benefit greatly from 150 minutes of moderate-intensity aerobic activity–or 75 minutes of vigorous aerobic activity–each week.

Assess your fitness level before you start.  If you’re already working out regularly, you probably have an idea of what shape your body is in, but if not, here are a few things to consider:

• Your pulse rate before and after a mile walk
• How long it takes you to walk a mile
• How many push ups you can do at one time
• Your waist circumference as measured around your bare abdomen just above the hipbone
• Weight and Body Mass Index

Remember, each Courthouse member is entitled to a free consultation with a fitness director, who will help you assess your fitness level and recommend a personalized fitness program.

Here are some more great tips to help you form your new fitness regimen:

• Write down your reasons for wanting to start anew.  Make your fitness goals clear; are you wanting to lose weight or run a marathon? Reasons like “I want to look better” aren’t comforting enough to keep you going in the long haul.
• Make time to exercise. Instead of watching your favorite TV show on the couch, watch it while you work out on one of the individual TVs on our cardiovascular equipment–just bring your earphones!
• Start slow and increase gradually because too much, too soon is the #1 reason people quit exercise routines.
• Plan to include different activities. Cross-training, which our personal trainers and fitness directors swear by, is a great way to get healthy while mixing up the activities.  If you have been exercising regularly, be sure you aren’t burning yourself out.  Find new ways to stay active by starting a new group exercise class or working on a machine you haven’t used in the past.