12-Week Exercise Program for Beginners

Are you a beginner to exercise? Are you worried that you'll look silly if you go to a gym or fitness center? Are you unsure how far you can walk or run?

If you're an exercise newbie, you should start with a workout program that's specifically designed for those who are just beginning their exercise plan. Beginners, especially, need to start out slow. Eventually, you'll progress so that you can exercise five days a week! But you should initially begin at a pace and time limit that's comfortable for you.

This easy plan will turn you into a fitness buff in just 12 weeks, even if you can only exercise for five or ten minutes right now. Just follow this week-by-week guide, and you'll be slimmer and fitter in three months:

[NOTE: If the first week seems too easy for you, start at the second or third week. If, at any time, a week in the plan seems too challenging, repeat that week until it's comfortable.]

Week 1: Three days this week, walk for ten minutes. You can do this any way you find comfortable. Some people prefer to walk all ten minutes at once. Others may choose to walk five minutes in the morning and five minutes in the evening. Choose a pace that's easy for you. You should be able to carry a conversation while you walk.

Week 2: Three days this week, walk for ten minutes. But walk for ten minutes all at one time! Again, your pace should be comfortable. If you feel you're exerting yourself too much, don't be afraid to slow your pace or even stop until you're rested. If you must, repeat this week until you can comfortably walk ten consecutive minutes.

Week 3: Four days this week, walk for ten minutes. Like last week, you'll be walking consecutive minutes. However, this time you'll be adding a fourth day. It's best to avoid consecutive days--Sunday, Monday, Tuesday, Wednesday--for your exercise. Get in the habit now of adding a rest day to your schedule. You may decide to walk on Sunday and Monday, then rest on Tuesday and Wednesday, and then walk again on Thursday and Friday.