Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — and even improve your sleep habits and self-esteem. And there's more good news. You can start a fitness program in only five steps.. Assess your fitness level
You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To assess your aerobic and muscular fitness, flexibility, and body composition, consider recording:
Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
How long it takes to walk 1 mile, or how long it takes to run 1.5 miles (2.41 kilometers)
How many standard or modified pushups you can do at a time
How far you can reach forward while seated on the floor with your legs in front of you
Your waist circumference, just above your hipbones
