Have you ever considered starting a fitness program? Since exercise can reduce the risk of diseases, improve balance, help lose weight, better sleep habits and even make you confident, you should start a fitness program in the following steps.

    Test your fitness level

How many meters can you walk or run in one minute? How much time does it take you to swim 50 meters? What is your heart rate (心率)? The data (数据) of your fitness level can help you know what activities you need.

    Design your fitness program

You may have begun your daily exercise. But a personal plan helps more. First, you should have your fitness goals (目标). For example, what do you want to look like, to be slimmer or quicker? A balanced plan will help you start low, progress slowly, do right activities and even allow you to recover (康复) if you get hurt.

    Prepare things needed for sports

You need something practical, enjoyable and easy to use. It could be a pair of trainers, a volleyball or a bicycle. You can also download fitness apps (应用程序) on your mobile phone to measure distances, calories burned or your heart rate.

    Take action

Now you're ready for action. When you begin, don't always try tough tasks. Listen to your body and reduce exercise time if necessary.

   Monitoryour progress

Test your fitness level again six weeks later. If you have achieved your goals, increase exercise time to continue improving.

Starting an exercise program is an important decision. By planning carefully and acting step by step, you can have good health.