Throughout the lifespan, maintaining a regular exercise routine is one of the most powerful “medicines” you can take to prevent disease and disability and to maintain a high quality of life. However, for those who are not currently physically active, starting a new exercise routine can seem difficult. The F-I-T-T principle is a great guideline to help you become more active and work towards a healthier you. FITT stands for Frequency, Intensity, Time, and Type.
Frequency is how often you exercise. The general exercise recommendation is to do at least 30 minutes of exercise on at least 5 days a week. However, this does not have to happen immediately. When starting a new exercise routine, it is great to aim for 3-5 days per week, but with appropriate time and intensity. It is a good idea to space out your exercise sessions throughout the week, giving yourself a rest day every 2-3 days.
Intensity refers to how hard you are exercising. It is best to aim for low-to-moderate intensity exercise initially, such as walking or easy biking. When doing low-to-moderate intensity exercise, you will be working hard enough to feel some change in your body, such as increased breathing, heart rate, or muscle use, but not so much that you become out of breath or feel it is hard to keep up. You should still be able to talk and have a conversation with others at this intensity. As your fitness improves, you can gradually increase the intensity of your activity to be more challenging.
Time refers to how many minutes you spend exercising. It is recommended to do at least 30 minutes of physical activity at least 5 times per week. However, it is important to know that the 30-minute daily amount does not have to be done all at once. Research has shown that exercising for 10 minutes three times a day has the same benefits as 30 minutes all at once. When starting out, aim to exercise for 10 minutes at a time, and then gradually increase the time as you are able. Remember, any activity is better than none. Start with a realistic and safe amount for you, even if it is only a few minutes.
Type refers to what kind of exercise you are doing. Different types of physical activity that work different muscle groups contribute to a well-rounded exercise program. Great options for cardiovascular activity are walking, biking, elliptical, swimming, jogging, and water aerobics. It is also good to do basic stretching and strengthening exercises as part of your overall routine.
When starting a new exercise routine, be sure to consult with your medical provider if you have any questions or concerns about your safety. If you have any symptoms during exercise, such as chest pain, pain on your left side (neck, shoulder, arm), dizziness, or unusual shortness of breath, stop immediately and set up an appointment with your provider. Your medical provider can make sure you are set up to be successful as you improve your health by making exercise part of your daily routine.