Just 6 steps to getting started

Starting an activity program may be one of the best things you can do for your health. With your doctor's OK to exercise, physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — even improve your sleep habits and self-esteem. And there's more good news. You can do it in just five easy steps.

Step 1: Assess where you are now

You probably have some idea of how fit you are. Choose from one of the statements below which represents how you are feeling right now:

• I am looking to start a more active routine soon but have not done anything about it until now.
• I have started activity recently but have not managed to do so on a regular basis.
• I have been exercising regularly and have managed to maintain this for up to 5 months.
• I have been exercising regularly for the last 6 months or more.

• I have been exercising regularly for more than 12 months and am extremely confident that I will continue to exercise.

Step 2: Design your own 28 day Activity program

It's easy to say that you'll exercise every day. But you'll need a plan. As you design your activity program keep these points in mind:

Challenge your body and get active! If it’s not a challenge it isn’t exercise.

Choose one of our goals listed and find out how we can help you achieve it with one of our recommended results cards.

Exercise should raise your pulse and feel like hard work but it shouldn’t hurt. There’s nothing wrong with having sore muscles the day after you have exercised as long as it doesn’t prevent you from getting on with your day. After all, you are exercising to live not living to exercise.

Most of all you should enjoy exercising. If you don’t enjoy it then you’ll give it up almost as quickly as you’ve started it.

Another way to make exercise more enjoyable is to exercise with friends and family. As well as being more sociable, you will be able to motivate each other when one of you loses momentum.

Step 3: Select a results card

You may of heard “get personal fitness programme”,  Check out Everyone Active, we have 358 results cards in each of our gyms and 36 results cards on our pool sides to personally help each member that use them. You can download some through this website.

Step 4: Get the right gear!

If you are new to exercise you'll probably need to start with some trainers or goggles etc. Be sure to pick shoes designed for the activity you have in mind.

Step 5: Get active

Now you're ready for action. As you begin your activity program, keep these tips in mind if you are new to exercise:

Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired. As your stamina improves, gradually increase the amount of time you exercise. Work your way up to 30 minutes of exercise 5 days per week.

Break things up if you have to. You don't have to do all your exercise at one time. Shorter but more frequent sessions have aerobic benefits too. Fifteen minutes of exercise a couple of times a day may fit into your schedule better than a single 30-minute session.

Be creative. Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don't stop there. Take a weekend hike with your family or spend an evening ballroom dancing, even vigorous house work will do the trick!

Be flexible. If you're not feeling good, give yourself permission to take a day or two off.

Step 6: Monitor your progress

Complete your 28 day planner on- line. A written plan will encourage you to stay on track.

Finally, eat a healthy balanced diet to support your active lifestyle and watch out for our daily tips to keep you on track.