Are you embarking on a new exercise program to redress the flab put on over years of sedentary living? Well, there are a few things you should be aware of right at the start.

The human body was built for motion, and until the computer age changed the workplace during the last generation, we had plenty of motion just staying alive. To find food, ancient hunters had to walk or run for miles. To kill it, they had to exert great muscular strength and reflexes in battle.  To carry it home, they had to be weight lifters. Even in the Industrial age, men at work needed brute strength on the assembly line, and women, lacking refrigerators and cars, put in thousands of calories of exercise walking to stores, tending the vegetable gardens, and, for the minority, joining the men on the assembly lines.

Well, now we all have the easy life, at least as far as exercise goes. With no more exercise than pushing a few buttons or keys at work, and with an average of 5 hours of television to watch each evening after work, it is no wonder that we have collectively turned to flab.

To correct this, many have embraced the quick fix exercise remedy. Jogging along with Jane, or bouncing along with Biff on the TV fitness shows, the average person can be setting him or herself up for injuries big-time. First of all, there is no way that these people get their terrific bodies doing just twenty minutes a day. These professionals work out almost as many hours a day as you work at your desk. So the first step to reintroducing motion to your body is to have a realistic goal, such as to have fun and to gradually improve your exercise tolerance. The sports medicine clinics are filled with weekend athletes wearing slings and tensor bandages to treat injuries caused when their mental enthusiasm exceeded their physical shape.

If you have been under-exercised for years, don’t try to make up for it in minutes.

• Make sure you invest in the right equipment: Wearing appropriate clothing is a crucial part of exercise injury prevention. An exerciser should choose an outfit that allows him to remain comfortable during his workout, but does not pose any safety risks. For instance, a cyclist should not choose to wear loose-fitting pants, as they can become caught in a bicycle’s pedals, causing a fall. If exercising outdoors, it is also important to select clothing that suits the weather. In cold weather, layers can help an exerciser stay warm, while a lightweight long-sleeved top can be useful for preventing sunburn on warm days.
• Seek professional instruction: An overwhelming 250 certification programs exist throughout the United States, yet all have different requirements, ranging in depth from “heavy” to “feather” weight. While some programs require a college degree in a health-related field, along with the passing of written and practical exams to qualify for certification, others can be completed with little preparation by taking a simple test in an afternoon. And just because a personal trainer is “certified” does not necessarily mean that he or she is qualified to work with people in all different areas of fitness. at a minimum a good trainer should have a certification by a reputable organization, such as the American College of Sports Medicine, National Strength and Conditioning Association, and the American Council on Exercise.
  • Ask a health professional you trust to refer you to a good trainer. Health professionals who recommend exercise may have a network of personal trainers that they routinely refer people to.
  • Arrange to meet with the trainer before making your final decision. Be sure to ask about his/her background and any relevant training.
  • Ask to speak to some current and former clients. They can give you a good picture of the trainer’s style.
  • Make sure you are comfortable talking openly and honestly with the trainer about your needs and goals. Do not choose someone who intimidates you or someone with whom you feel uncomfortable.
• Check your pulse regularly during the exercise. Review written and video instruction on how to check your pulse.

And remember, one of the best exercises of all is to turn off the TV for a while, and go out for a walk!